Salmon And Sweet Potato Recipe: The Best 3 Healthy Recipes

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salmon and sweet potato recipe
Image Credit: Instant Loss

People love to cook salmon, as it is among the most versatile seafood. The fish has loads of nutritional elements and vitamins. Salmon provides magnesium, nutritious protein, and omega-3 fish oil. It has a delicious taste. You can cook salmon in many ways. It can be prepared porched, fried, roasted, or boiled. But every cooking technique is different. There are better and worse ways to consume fish. Certain restaurants coat the seafood in oil, highly refined fats, and additional saturated oils, which adds extra calories. Because of this, the tasty and healthy salmon dish becomes less nutrient-dense. The positive aspect is that you can make healthy salmon meals if you just put fresh, lean, and nutrient-rich components and recipes first. In this article, you will learn healthy and tasty salmon and sweet potato recipe to cook and impress your family.

Tasty and healthy Salmon and sweet potato recipe

1. Salmon and sweet potatoes oven-roasted with citrus flavors

A tasty one-pan dinner is a fish with citrus and baked over sweet potatoes. Any evening during weekdays would be ideal for it. Sweet potatoes with skins are sliced evenly and spread out. They form the foundation of the dinner, liberally sprinkled with a zesty marinade. After lightly baking the sweet potatoes, the fish will go straight over them. Pour more marinade over the piece of fish. All of the ingredients roast alongside until the fish is soft. Verify that the sweet potatoes are completely tender and bursting with flavor. Replace the fresh cilantro with any organic herbs like coriander or mint.

oven-roasted with citrus flavors
Image Credit: NYT Cooking – The New York Times

Ingredients:

  • olive oil
  • fresh mandarin juice with sliced mandarin
  • Half a glass of lime juice
  • Chopped cilantro
  • 1 Onion 
  • 4 garlic cloves
  • 2 sweet potatoes
  • Sea salt and black pepper
  • Red-pepper flakes
  • 2 pounds of fresh salmon

Step-by-step Instructions:

Step 1: Adjust a baking sheet to the center position and preheat the cooking temperature to 425 °C.

Step 2: Mix the olive oil, lemon juice, chopped cilantro, onion, and garlic in a medium-sized vessel. Keep the lemon sauce for later use.

Step 3: After cleaning, cut the sweet potatoes into slices of a fourth of an inch thick. Spread the potato circles, slightly overlaid, in a big 12-inch cast-iron dish (or other oven-proof pan) covering the inside bottom. 

Step 4: Add a generous amount of salt (about 1-2 tablespoons) & black pepper as needed. Add a small amount of roasted red pepper shedding. After thoroughly mixing the olive oil and lemon juice combination, distribute 1⁄2 of the dressing onto the cut sweet potatoes. After putting the heated skillet inside the oven, wait a half hour for the sides to brown.

Step 5: Take the hot pan out of the heating. Give the seafood a generous amount of spice and salt. After that, add to the taste. Cover the root vegetables with the fish. Hold the flesh by its skin facing down. Add a couple of extra chili flakes on top. Cover the fish with the remaining citrus marinade. 

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Step 6: Place the pieces of citrus over the fish. Re-enter the heated skillet into the oven to bake. Roast the fish until it reaches your desired doneness. Ten to twenty minutes should pass, according to the thickness of the seafood.

2. Rustic Salmon and Sweet Potato with salad

The following fish recipe’s straightforward protein and sweet potato combination is modeled after classic russet vegetables and tinned cod. Try it with a clean salmon piece to add a unique touch. Use sweet potatoes instead of russet carrots. Dinner ends up being straightforward and uninvolved. It will be prepared in fifty-five minutes for serving. This pan of salmon and sweet potato recipe is simple, tasty, and satisfying—the perfect solution for your dinnertime dilemma.

For this method, a big cast-iron pan makes the ideal cooking utensil. Even on their own, the sweet potatoes and fish are filling. Serve this using straightforward green garnish for those who prefer greens in your diet. You might also use half as much Brussels sprigs as sweet potatoes. Prepare the smooth Greek yogurt dip to serve as a garnish for the whole course. It’s the ideal way to cap off this hearty, fulfilling dinner. Whatever is left can be kept in the fridge for as long as three days in a sealed bag.

salmon and sweet potato recipe
Image Credit: Lillie Eats and Tells

Ingredients:

  • 4 cloves of minced garlic
  • 1 ½ teaspoons of red pepper, lemon zest, coriander, and roasted  cumin 
  • 1 teaspoon paprika
  • ¼ cup olive oil
  • Sea salt
  • 1 salmon fillet with skin
  • 1 pound baby potatoes
  • Black pepper
  • 1 cup yogurt
  • 2 ½ tablespoons chopped dill and parsley
  • 2 medium onions
  • Lemon wedges

Step-by-step instructions:

Step 1: Place a rack in the middle of the oven. Set oven temperature to 450°. Set a big cast-iron pan on the tray. 

Step 2: Gather a small basin for mixing. In a mixing container, mix garlic cloves, hot pepper flaking, citrus zest, coriander leaves, cumin seeds, spice paprika one-third of the oil with a quarter-teaspoon of salt. Sprinkle the salmon lightly on all sides with salt, then transfer to a shallow pan. Cover the fish with one-half of the sauce. Put the fish away to rest. 

Step 3: Combine sweet potatoes and one and a half teaspoons of salt in a big mixing container. Add a  teaspoon of olive oil and a couple of pinches of black pepper. Remove the hot pan from the oven with care. Place sweet potatoes in an ovenproof dish, cutting side in, and bake for thirty minutes. 

Step 4: Mix the yogurt and leftover sauce in a shallow basin. Include 1 tsp of coriander and dill leaves. Include some salt as needed. Keep this yogurt dip aside.

Step 5: Take cookware out of the oven. Make a well in the middle of the pan or stack sweet potatoes on the opposite side with a wooden spoon. Place the skinned side-up fish next to the sweet potatoes. Divide the onions among the pieces of salmon. After five to seven minutes, turn the fish. Roast for a further two to three minutes, or until the salmon’s meat peels smoothly and its skin becomes crackling.

Step 6: Add the final tablespoon of coriander and spoonful of dill over. Accompany with conserved yogurt dip and lemon slices.

3. Sweet potatoes filled with barbecued salmon

It’s an incredibly easy, accessible, and tasty meal. Make use of olive oil kale, lemon-dill avocados, barbecued fish, and soft sweet potatoes. Combine to create the tastiest and healthiest possible meal preparation. It only requires roasting everything, then assembling and indulging. Proceed to the more straightforward parts of the preparation after completing the step that will need ample time. You have two options for cooking sweet potatoes: the oven and the microwave. The additional fat found in olive oil adds to its deliciousness. Keep the salmon whole in its fillet shape. Cover it with foil so you can crumble it as needed. Warm up and enjoy! Additionally, you may store each ingredient individually and use them to prepare meals all week long.

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barbecued dishes
Image Credit: HuffPost

Ingredients:

  • 2 sweet potatoes
  • Fresh salmon
  • Barbecue sauce
  • 100g kale
  • 1 teaspoon pepper flakes
  • 1 ½ tablespoons olive oil
  • 1 avocado, large lemon
  • ½ cup fresh dill
  • Sea salt and black pepper

Step-by-step instructions:

Step 1: Set oven temperature to 425 degrees Fahrenheit.

Step 2: Encase every sweet potato with aluminum. Transfer them to an ovenproof tray. Bake for thirty minutes to forty-five minutes or until thoroughly done.

Step 3: Combine the chopped kale with the drizzle of olive oil, sea salt, and spice, and bake the sweet potatoes to perfection at the same time. Work the kale until it starts to wilt. Put this away.

Step 4: Smash the avocado in a separate bowl. Add the freshly chopped dill, a quarter of a lemon juice, sea salt, and black pepper.

Step 5: The salmon piece should be placed on an oven tray covered with aluminum foil and brushed with the marinade. After your potato has been baked for the whole hour, roast. Before removing the dish from the heat source, ensure its temperature remains about 135 degrees Fahrenheit.

Step 6: Divide the sweet potatoes in the middle, then place a layer of avocado mix, kale, and finally, portions of fish filleting on topping.

Final words

The number of people who find salmon intimidating can surprise you greatly. It is the most delicate fish. It contains a lot of fat. Salmon can withstand most cooking methods. Errors are rare with this one. There are countless salmon recipes available online when searching for methods to prepare salmon and sweet potatoes. Now you know some of the best salmon and sweet potato recipe which are easy to cook and tasty to eat. These are the most well-liked recipes to hopefully relieve some of your stress. These recipes can be adjusted to suit your preferences. You could start using these meals to impress your friends and family members with your cooking skills.

FAQs

Q1. Is it better to heat salmon quickly or slowly?

For a variety of reasons, people adore salmon baked slowly. The fat slowly renders whilst baking, giving the seafood a rich, smooth, melt-in-your-mouth quality. This method virtually ensures the ideal mid-rare fillet by ensuring more equal grilling than scorching does.

Q2. Is baking fish or frying it on a fire more effective?

The ideal way to prepare salmon will vary depending on your preferences and, of course, the dish you’re using. An easy, discrete way to bake salmon that keeps it juicy and soft is to bake it in the oven. However, pan-frying takes less time and results in salmon that is more golden and delicious.

Q3. How much time should be spent cooking salmon?

The thickness of the fish fillets along with the method of cooking affect their preparation and cooking durations. Cooking salmon for up to twelve minutes is the standard rule of thumb. Cooking salmon fast at an increased temperature is preferable to cooking it for an extended period at less heat to prevent dehydration.

Q4. Is olive oil or butter preferable for cooking salmon?

For the preparation of salmon, you can use either butter or extra virgin olive oil, but it truly depends on your inclination. Butter gives the seafood a deeper, more savory taste, but olive oil is gentler and perhaps a better choice for health.

Q5. Is it necessary to absorb sweet potatoes in advance when preparing food?

Although it’s not required, soaking cut sweet potatoes in advance deep-frying will make them more golden. Sweet potatoes can crisp up more readily if the starch is released by soaking them in cold water.

Q6. What is the way to determine whether sweet potatoes have finished cooking?

When baking the sweet potatoes completely, a decent rule of the fingers is forty-five minutes to one hour at 400°F Fahrenheit; One hour – 1 hr thirty minutes at 350° Fahrenheit; and an hour and a half at 325° Fahrenheit. When a sharp knife is inserted into the center of a cooked sweet potato, the flesh must effortlessly yield, indicating that the potato’s cooking is done.

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Arpita Das Gupta hails from the City of Taj Mahal, Agra; decided to become a full-time writer after quitting her job at a multinational organisation to pursue her dream. For the last six years, she has written on many aspects of modern life. Has a passion for writing about wellness, nutrition, culinary cultures, and everything in between. Also attended Integral University in Lucknow, where she earned a Bachelor of Technology degree in Electronics and Communications. Reading, traveling, trying out new recipes, and spending time with her kid are some of the favorite things to do.