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Pan-seared Salmon with Broccoli and Sweet Potato Mash

Pan-seared Salmon with Broccoli and Sweet Potato Mash

By JLuke Morris

Total: 35 minutes
Main CourseSeafoodHealthyDinner

Ingredients

  • 170 g salmon fillet
  • 1 cup broccoli florets
  • 150 g sweet potato
  • 1 tbsp ghee or olive oil
  • 1 clove garlic
  • 1 slice lemon slice
  • 300 ml water

Instructions

1

Peel the sweet potatoes and cut them into small cubes for faster cooking.

2

Bring 300 ml of water to a boil in a medium-sized pot. Add the sweet potato cubes to the boiling water and cook for 15-20 minutes or until they are fork-tender.

3

While the sweet potatoes are cooking, heat a frying pan over medium heat and add 1/2 tbsp of ghee or olive oil.

4

Season the salmon fillet with salt and pepper on both sides.

5

Place the salmon skin-side down in the hot pan and sear for about 4-5 minutes until the skin is crispy. Then, flip the salmon and cook for an additional 3-4 minutes until cooked through.

6

Remove the salmon from the pan and set it aside. In the same pan, add the remaining 1/2 tbsp of ghee or olive oil and sauté the minced garlic for about 1 minute until fragrant.

7

Add the broccoli florets to the pan and season with salt and pepper. Sauté the broccoli for 4-5 minutes until bright green and tender-crisp.

8

Drain the cooked sweet potatoes and mash them with a fork or potato masher. Season with salt and pepper to taste and mix in a small amount of the sautéed garlic for flavor.

9

Plate the mashed sweet potatoes and arrange the sautéed broccoli alongside. Place the salmon fillet on top of the mash.

10

Garnish with a slice of lemon and serve immediately.

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Pan-seared Salmon with Broccoli and Sweet Potato Mash

By JLuke Morris

Main CourseSeafoodHealthyDinner
Pan-seared Salmon with Broccoli and Sweet Potato Mash - salmon fillet, broccoli florets recipe

This Main Course Seafood Healthy Dinner recipe is ready in 35 minutes and features salmon fillet, broccoli florets, sweet potato and other delicious ingredients. Contains 450 calories total.

35 minutes

Ingredients

  • 170 g salmon fillet
  • 1 cup broccoli florets
  • 150 g sweet potato
  • 1 tbsp ghee or olive oil
  • 1 clove garlic
  • 1 slice lemon slice
  • 300 ml water

Instructions

1

Peel the sweet potatoes and cut them into small cubes for faster cooking.

2

Bring 300 ml of water to a boil in a medium-sized pot. Add the sweet potato cubes to the boiling water and cook for 15-20 minutes or until they are fork-tender.

3

While the sweet potatoes are cooking, heat a frying pan over medium heat and add 1/2 tbsp of ghee or olive oil.

4

Season the salmon fillet with salt and pepper on both sides.

5

Place the salmon skin-side down in the hot pan and sear for about 4-5 minutes until the skin is crispy. Then, flip the salmon and cook for an additional 3-4 minutes until cooked through.

6

Remove the salmon from the pan and set it aside. In the same pan, add the remaining 1/2 tbsp of ghee or olive oil and sauté the minced garlic for about 1 minute until fragrant.

7

Add the broccoli florets to the pan and season with salt and pepper. Sauté the broccoli for 4-5 minutes until bright green and tender-crisp.

8

Drain the cooked sweet potatoes and mash them with a fork or potato masher. Season with salt and pepper to taste and mix in a small amount of the sautéed garlic for flavor.

9

Plate the mashed sweet potatoes and arrange the sautéed broccoli alongside. Place the salmon fillet on top of the mash.

10

Garnish with a slice of lemon and serve immediately.

Nutritional Information

Calories per Serving: 450

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