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.