Salmon Sweet Potato

In the world of healthy meals that are truly satisfying, delicious and nutritious with good balance of fats and carbohydrates, it rarely gets better than sweet potato and salmon. This easy salmon and sweet potato recipe gives you fen of restaurant level but with very less effort so great for those busy nights or even a fancy dinner party.

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Why Salmon and Sweet Potato Are the Perfect Couple

The sum of all its parts makes a great salmon, tender, flaky and sweet all embraced in this one meal that is hard (…. and I do mean, hard) to resist. Sweet, sweet potatoes not only taste great with the rich, buttery goodness of salmon, but both food items also contain a hefty nutritional punch. Sweet potatoes offer complex carbs, fiber, and beta-carotene while salmon provides quality protein and heart-friendly omega-3 fatty acids.

Ingredients

For the Sweet Potatoes:

• 3 sweet potatoes, peeled and cut into 1-inch cubes
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 1 tablespoon fresh thyme sprigs leaves

For the Salmon:

• 4 (6 oz each) skin-on salmon fillets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 2 tablespoons chopped fresh dill
• 1 tablespoon honey
• Salt and pepper to taste

For Serving:

• Fresh arugula or mixed greens
• Lemon wedges
• Mix of chopped fresh herbs (parsley, dill, chives)

Instructions

Make the Sweet Potatoes:

Begin by preheating your oven to 425°F (220°C). Combine cubed sweet potatoes with olive oil, smoked paprika, garlic powder, cumin, salt, pepper, and fresh thyme in a large bowl and toss to coat. Spread the seasoned sweet potatoes out in an even layer on a large baking sheet, making sure they’re not crowded. Roast in the oven for 20 to 25 minutes, turning them over once, until they are soft inside and lightly browned on the outside.

Cook the Salmon:

While the sweet potatoes are roasting, cook your salmon. Dry the fillets with paper towels and season with salt and pepper on both sides. In a bowl, combine glaze with olive oil, minced garlic, zest of lemon, lemon juice, fresh dill and honey.

For the Salmon: Preheat a large, ovenproof skillet over medium-high heat. Skin-side down add the salmon fillets and cook for 4-5 minutes or until the skin is crispy. Carefully flip the fillets, then brush them with the glaze. Place the skillet in the oven and cook for 6-8 minutes, or until the salmon is flaky and reaches an internal temperature of 145 degrees F.

Assembly and Serving:

Pull the sweet potatoes and salmon out of the oven. Place the roasted sweet potatoes on individual serving plates, top with the glazed salmon fillets and then sprinkle with fresh arugula and more herbs. Serve straight away with lemon wedges.

Health Benefits of This Sweet Potato and Salmon Pairing

And boy is this salmon sweet potato dish delicious — and a nutritional powerhouse. Salmon delivers about 25 grams of excellent protein per 3-ounce serving, plus much-needed omega-3 from naturally occurring EPA and DHA, for heart and brain health. The fish is also high in vitamin D, selenium and B vitamins.

Sweet potatoes offer up complex carbohydrates to keep you going, and they’re packed with vitamin A (in the form of beta-carotene), vitamin C, potassium, and fiber. Paired with the protein and heart-healthy omega-3 fatty acid in salmon, you’ll stay full for longer with fewer calories, which makes this a great weight- or waist-management menu option.

Preparation Tips for Success

Which Salmon I Choose:

I opt for wild-caught salmon when I can, as it is more flavorful and offers more nutrients. The flesh of the fillets should look bright and firm and not have a fishy smell. Skin-on fillets are the best choice for this recipe; the skin will help hold the fish together as it cooks and turn deliciously crispy.

Picking Sweet Potatoes:

Look for sweet potatoes that are firm, smooth and free of soft spots or sprouts. Use medium-size potatoes for even cooking. Don’t skip the chopping-them-into-uniform-pieces ditty, either — that’s how they cook evenly and brown nicely on the outside.

It’s All About Timing:

Cook the sweet potatoes first, as they require more time than the salmon. This way both should finish around the same time and your meal is served hot.

Variants and Modifications of Flavours

Mediterranean Style:

Substitute fresh oregano for the dill and add thinly sliced red onions and cherry tomatoes in with the sweet potato mixture. Top with crumbled feta cheese and drizzle with balsamic glaze.

Asian-Inspired Version:

Marinate your salmon in a little soy sauce, rice vinegar, sesame oil and fresh ginger. Toss with sesame oil and five-spice powder, then sprinkle with sesame seeds and chopped scallions.

Herb-Crusted Based:

Make a herb crust for the salmon with panko crumbs, fresh parsley, fresh dill and the zest of a lemon. Apply this mixture onto the salmon fillets and bake, when will give a texture to the salmon fillets.

Storage and Meal Prep

I love this salmon sweet potato recipe for meal prep. Cook each part as shown, then refrigerate them separately and eat within three days. Things to consider: You’ll need to reheat the sweet potatoes only (due to the cheese), in a low oven (350 degrees) for a few minutes (5-7).The salmon can either be served cold (in the sense of delicious salads) or reheated slightly in the microwave.

For longer storage, freeze both elements for up to 3 months. When ready to reheat, place in the refrigerator overnight.

Wine and Side Dish Pairings

The deep flavors of this salmon-sweet potato duo complement a glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio perfectly. Light pinot noir A mild-to-light pinot noir is a good choice for those who love to drink red wines, and its subtlety pairs well with the fish.

Also serve with simple steamed vegetables asparagus, or green beans, a fresh mixed green salad, or roasted Brussels sprouts, and you have a complete well rounded meal.

Frequently Asked Questions

Can I use frozen salmon in this recipe?

Yes, but be sure that you thaw it thoroughly and that you pat it so dry that it is no longer even slightly wet before you cook. A frozen salmon however could result in a wetter finished product from the moisture loss.

What if I don’t have fresh herbs?

You can use dried herbs rather than fresh — just cut the amount in half because dried herbs are more potent! Fresh herbs taste better and are more presentable, yes.

Can I grill this recipe?

Absolutely! Wrap the seasoned sweet potatoes in foil and cook over indirect, medium heat 20-25 minutes. Oil the grill grates and grill the salmon directly on the grill, skin-side up first, for 4-5 minutes a side.

How can I tell when the salmon is done?

The salmon will flake when prodded with a fork (and reach an internal temperature of 145°F) and the flesh will easily lift by lifting up at the edges and with no signs of translucence.

Conclusion

This salmon sweet potato recipe is evidence that healthy can be packed with flavor and completely satisfying. The heavenly duo of perfectly seasoned roasted sweet potatoes and herb-glazed salmon shines in this dish that’s so easy to make you’ll never want to make anything else for a simple weeknight dinner, yet elegant enough to serve to guests.

This dish is so versatile, you can modify it to your taste preference or diet optional