Skeena River Coho Salmon with Green Beans and Sweet Potato

Take advantage of BC's sustainably caught, wild salmon for this deliciously fresh and colourful meal

Credit: Catherine Roscoe Barr

Perfectly cooked, sustainably caught local salmon is a wonderfully healthy treat

Support local businesses that promote sustainability and be rewarded with incredibly flavourful, fresh food

Vancouver is such a fabulous city for food. We are so lucky to have access to locally grown produce, locally raised meat, and locally caught fish and seafood. 

For this meal, I got the most gorgeous, fresh fillet of Coho salmon caught in BC’s Skeena River from 7 Seas seafood store in Kitsilano. Such a beautifully fresh piece of fish needs very little to make it taste amazing so just a little salt, pepper, garlic (OK, more than a little garlic but it’s cold season so I was a little heavy handed) and lemon juice was all I used.

The crisp green beans and chewy sweet potatoes were the perfect, colourful – and super healthy – accompaniment.

I used to find cooking salmon a tricky thing and always ended up over-cooking it, but I learned a great tip that has taken my salmon cooking skills to the next level. Once the flesh has turned opaque almost-but-not-quite half way through, flip over and cook until the other side has cooked almost-but-not-quite all the way through. By the time you plate and serve it, it will be perfectly done.

Based on Canada’s Food Guide recommendations, this meal serves 3.


  • 7 1/2 oz Coho salmon fillet
  • 1 tsp sea salt
  • 1/2 tsp coarse ground pepper
  • 6 cloves garlic, minced
  • 1/2 lemon, juiced
  • 1 tbsp + 1 tsp olive oil
  • 1 1/2 cups sweet potato, chopped
  • 1 1/2 cups fresh green beans


  1. Preheat oven to 425F.
  2. Season salmon with 1/2 tsp salt, 1 tsp pepper and 3 cloves garlic. Let sit while you prepare the sweet potatoes.
  3. In large bowl, toss sweet potatoes with 1 tbsp olive oil and remaining salt and garlic.
  4. Bake sweet potatoes on baking sheet in single layer for 30 minutes, stirring half way through.
  5. With 10 minutes remaining until sweet potatoes are done, heat 1 tsp olive oil in cast iron skillet over medium heat, and boil 3 cups of water in a medium saucepan over high heat.
  6. Cook salmon in the skillet for about 2 to 3 minutes per side, or until just opaque and flaky throughout. Do not over cook, and note that salmon will continue to cook once removed from heat so it must be served immediately when done.
  7. Boil or steam green beans for about 1 minute, so they’re still nice and crisp, and serve immediately.

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based writer, editor, and fitness professional. Before settling on the west coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.