Salmon and sweet potato mash is not only an appetising dish, but at the same time it is full of nutrients to nourish the body. Mashed sweet potatoes has an earthy sweetness that blends well with the decadence of the salmon. If you want a healthy dish that is easy to make, then this is just what you need. But seriously, what is so unique that there is a reason why these two ingredients have to be paired together? I want to highlight why exactly these ingredients work well together and how you can recreate the dish at home as well.

Health Benefits of Salmon

Salmon is a wealth of nutritional value and fish oils where the omega three fatty acids in salmon regulates the brain and helps to lessen the inflammation of the body. Not only that, richly endowed with Omega-3, salmon has a high protein content which makes it invaluable for muscles rebuilding and growth. Taking salmon once in a while promotes cardiovascular health in that it lowers blood pressure and the chances of acquiring heart disease.

Nutritional Value of Sweet Potatoes

Sweet potatoes have sufficient quantities of dietary fibers and that aids digestion. They contain ample complex carbohydrates that gradually release energy and do not cause a spike in blood sugar. With the help of vitamin A and C, a sweet potato can help to increase the immunity of the body and prevent free radicals from damaging the cells. And of course, sweet potatoes are sweet, which is appealing to everyone!

Why This Combo Works

When prepared alone, both salmon and sweet potato mash are perfectly fine. However, when combined, the salmon and sweet potatoes take on another level altogether. The fairly rich, meaty and mildly oily salmon is accompanied with soft and sweet mashed sweet potato. This dish contains a good source of protein, healthy fats and complex carbohydrates – a nutritionally complete dish.

Ingredients Needed for Salmon and Sweet Potato Mash

1. Here’s what you’ll require in order to make this wonderful dish:
2. Salmon fillets (4 oz per person)
3. Sweet potatoes (2 medium-sized)
4. Olive oil (1 tbsp)
5. Garlic (2 cloves, minced)
6. Butter (2 tbsp)
7. Milk or cream (¼ cut for mashing)
8. Fresh parsley (optional to garnish)
9. Salt and pepper to taste
10. Addition optional ingredients for flavor:
11. Lemon wedges to give this dish a nice lemony taste
12. Paprika to add a nice smoky flavor

How to Choose Fresh Salmon

When selecting salmon for your cooking, purchase the ones that have bright, clean and firm flesh and stay away from those with a nasty smell. Salmon from the wild is perhaps the healthiest as it contains less fat and is tastefully loaded better than farmed salmon but the latter can be readily found and is cheaper.

Preparing the Sweet Potatoes

Peeling the sweet potatoes is optional depending on whether or not you like extra smooth mashed potatoes or sweet potato bland with lumps. Cut the sweet potatoes into small cubes and transfer these to a pan containing salted water then boil for about fifteen to twenty minutes or till they can be easily mashed. Post boiling strain and let it rest for some time and then mash.

Cooking the Salmon Perfectly

There are two ways you can cook the salmon; grilling or pan-searing. In case you opt for grilling, you will need to brush the fillets with olive oil and cook for about 4-6 minutes on each side at medium heat. If you decide to pan-sear the fish, firstly heat olive oil in a skillet and place the salmon cut with the skin down for about 5 mins, then flip it for another 3 minutes. You know the salmon is ready once it can be easily separated from the fillet using a fork.

Making the Sweet Potato Mash

After cooking, take your sweet potatoes and mash them using a potato masher or sufficient device. Butter should also be added and a little milk or cream to make the mash deeper and creamier. Season it with salt, pepper and I believe a small amount of garlic powder is necessary. As a matter of preference, you may also cut some fresh parsley and scatter on top.

Putting It All Together

For plating purposes, place a measure amount of sweet potato mash in the center of the plate and serve the salmon fillet on top of the mash. Again, heatfresh parsley and lemon wedges to the dish so that freshness can come with every bite.

Serving Suggestions

I like to serve this dish with either a simple side salad since it is very rich. Or with roasted vegetables on quick and easy weeknights. As a drink, zingy white wine serves the purpose of cutting through the salmon oil and the sugar from the potatoes very nicely.

Variations of the Dish

You can get creative in making this dish. Sauteed spinach or kale may be served on a side further enhancing the nutrition. For people who do not like the sweet taste of sweet potatoes, the butternut squash is perfect.

Meal Prep Tips

Shelve any leftovers in the fridge covered for disposal within 3 days or so. For leftover salmon, reheat those in a microwave or cook on the stove over low heat and baste those in bone broth to prevent drying.

At the Time Asked Questions (A):

1. Can I use frozen salmon?

Most certainly! You will need, however, to thaw appreciation first before cooking.

2. Is it okay to use white potatoes instead of sweet potatoes?

Of course, provided you expect a different outcome. Normal white potatoes have a subtle taste as compared to sweet potatoes which have subtle taste.

3. What spices work best with salmon?

Salmon goes well with spices, such as paprika, garlic powder, and black pepper, which accent the seasoning but do not dominate.

4. Can I grill the sweet potatoes instead of boiling them?

Yes! It is possible to roast the sweet potatoes instead of boiling them. This adds a smokiness to the dish, which is in fact optional but goes very well with the salmon.

5. How do I know if my salmon is fully cooked?

Salmon is considered cooked when the meat coarses and flakes when prodded with a fork or has an internal temperature of 145 Fahrenheit (63 Degrees Celsius).

Conclusion

Salmon and Sweet Potato Mash

Consistency Shay: If the puree becomes too thick as you wish, continue adding water or olive oil sparingly until you are satisfied with the density.

Flavor Tips: If you would like to make it a bit more spicy, you can add a little cayenne pepper or smoked paprika.

Storage: If there are leftovers, it should be kept in an airtight container and the fridge for up to one week. There is also the option of freezing it, which you can do for about 3 months. This Salmon and Sweet Potato Mash is perfectly cooked moist salmon fillets beautifully served with sweet potato mash that is creamy and cooked to perfection. It is a nutritious dish that is quick and easy to make, packed with Omega 3 from the salmon and fiber from the sweet potato. Great for a no-fuss balanced meal, this dinner is easy to make and filling.

Save Recipe Print Recipe

👥 Servings 2

⏰ Prep Time 10 minutes mins

🍳 Cook Time 25 minutes mins

⌛ Total Time 35 minutes mins

Ingredients

• For the Salmon:
• 2 salmon fillets about 4 oz each
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• Salt and pepper to taste
• Lemon wedges for serving
• For the Sweet Potato Mash:
• 2 medium-sized sweet potatoes peeled and cubed
• 2 tablespoons butter
• ¼ cup milk or cream
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley chopped (optional)

Instructions

• Prepare the Sweet Potatoes:
• Peel and cube the sweet potatoes, then place them in a large pot of salted water.
• Bring the water to a boil and cook the sweet potatoes for 15-20 minutes or until they are fork-tender.
• Drain the sweet potatoes and transfer them to a large bowl. Add butter, milk (or cream), garlic powder, salt, and pepper. Mash until smooth and creamy. Set aside.
• Cook the Salmon:
• While the sweet potatoes are boiling, prepare the salmon. Rub the salmon fillets with olive oil, garlic powder, paprika, salt, and pepper.
• Heat a grill pan or regular pan over medium heat. Cook the salmon for 4-6 minutes on each side, starting with the skin-side down if using skin-on fillets. The salmon is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C).
• Squeeze lemon juice over the salmon before serving.
• Assemble the Dish:
• Serve each salmon fillet with a generous scoop of sweet potato mash on the side.
• Garnish with freshly chopped parsley and lemon wedges for extra flavor.

Notes

As additional decoration, you may also sprinkle a bit of paprika or cayenne to the sweet potato mash.

Paprika is an excellent option for an additional flavor. The only other way of cooking salmon is by baking the salmon at 375 °F (190 °C) for twelve to fifteen minutes which is the easier option for busy people.

If you would rather have no milk based ingredients in this dish, replace the butter with olive oil or coconut milk and the cream with oil for the sweet potatoes. Add some steamed vegetables or a simple salad and it would already be a filling dish.

Course: Main Course

Cuisine: American