SEARED SALMON AND ROASTED SWEET POTATOES
03

SEARED SALMON AND ROASTED SWEET POTATOES

NUTRITION
HEALTHY RECIPES
Feb 10, 2025

SEARED SALMON AND ROASTED SWEET POTATOES

This seared salmon and roasted sweet potato dish is a flavourful, nutrient-dense meal perfect for a wholesome lunch or dinner. The salmon fillet is seared to perfection, locking in its natural juices and omega-3-rich fats, while the roasted sweet potatoes provide a slightly caramelised, naturally sweet contrast. A drizzle of olive oil enhances the dish with heart-healthy fats and a touch of lemon juice brightens the flavours, adding a refreshing zing. This meal is packed with protein, healthy fats and complex carbohydrates, making it ideal for muscle recovery, energy replenishment and overall wellness. Whether you are looking for a quick weeknight dinner or a post-workout meal, this dish is simple to prepare yet full of nourishing goodness. Enjoy this satisfying and well-balanced meal that is both delicious and beneficial for a healthy lifestyle.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Pan-Fry, Roast

OCCASION/HOLIDAY

Fall, Healthy Eating, Family Dinner, Post-Workout Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Sodium, Low Fat, Quick & Easy, Wheat / Gluten-Free

DISH TYPE

Entrée

INGREDIENTS

The following are the ingredients we need to prepare the salmon and sweet potato dish.

  • 100g salmon fillet
  • 50g roasted sweet potatoes
  • ½ tsp olive oil
  • ½ tsp lemon juice

FULL NUTRITIONAL INFORMATION

  • Calories: 260 kcal
  • Protein: 26g
  • Carbohydrates: 14g
  • Fibre: 2g
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 50mg
  • Sugar: 4g

PREPARATION

  • Preheat The Oven: Set the oven to 200°C (400°F) to prepare for roasting the sweet potatoes.
  • Prepare The Sweet Potatoes: Cut the sweet potatoes into bite-sized pieces, drizzle with a little olive oil and spread them on a baking tray.
  • Roast The Sweet Potatoes: Place the tray in the oven and roast for about 20-25 minutes, flipping halfway through until golden brown and tender.
  • Prepare The Salmon: While the sweet potatoes roast, pat the salmon fillet dry with a paper towel and season lightly with salt and pepper.
  • Heat The Pan: Place a non-stick pan over medium-high heat and add ½ tsp olive oil.
  • Sear The Salmon: Place the salmon skin-side down in the pan and cook for 3-4 minutes until the skin is crispy. Flip and cook for another 2-3 minutes until the salmon is opaque and flakes easily.
  • Finish With Lemon Juice: Remove the salmon from the pan and drizzle with fresh lemon juice for extra flavour.
  • Assemble And Serve: Plate the roasted sweet potatoes and place the seared salmon on top or alongside. Serve immediately.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS

Here are some helpful tips for you when making this salmon and sweet potato dish.

  • Crispy Salmon Skin: To achieve crispy skin, ensure the salmon is completely dry before searing and press it down gently in the pan for the first minute.
  • Even Roasting: Cut sweet potatoes into uniform pieces to ensure they cook evenly and caramelise properly.
  • Use Parchment Paper: Line the baking tray with parchment paper to prevent sticking and make cleanup easier.
  • Check Salmon Doneness: The salmon should reach an internal temperature of 63°C (145°F) for perfect doneness.
  • Enhance Flavour: Add garlic powder or smoked paprika to the sweet potatoes for extra depth of taste.

VARIATIONS

  • Spicy Kick: Sprinkle cayenne pepper or red chilli flakes on the salmon before cooking for a spicy twist.
  • Garlic Butter Finish: Replace olive oil with a small amount of garlic butter for a richer taste.
  • Herb-Roasted Sweet Potatoes: Toss the sweet potatoes with rosemary or thyme for extra aromatic flavour.
  • Dairy-Free Creamy Topping: Serve with a side of avocado mash or a drizzle of tahini sauce for added creaminess.
  • Higher Protein Option: Add a poached egg on top for an extra protein boost.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or oven to maintain texture.
  • Freezing: Freeze cooked salmon and roasted sweet potatoes separately for up to 2 months. Thaw overnight in the fridge before reheating.
  • Meal Prep Tip: Prepare the sweet potatoes in advance and reheat them before serving to save time on busy days.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours