Seared Salmon With Spiced Sweet Potatoes: A Wholesome Dinner Recipe
A vibrant and nutritious salmon recipe paired with spiced sweet potatoes for a balanced, flavor-rich weeknight dinner.
Seared salmon with spiced sweet potatoes is a compelling choice for health-conscious diners seeking maximum flavor, balanced nutrition, and visual appeal in every bite. This dish brings together fork-tender, roasted sweet potatoes infused with spices; perfectly cooked, golden brown salmon fillets; and a zesty vinaigrette featuring clementine juice, honey, and ginger—all finished with fresh herbs for brightness.
Why Choose Salmon and Sweet Potatoes?
- High in Protein: Each serving delivers about 32 grams of protein, supporting muscle repair and satiety.
- Balanced Nutrition: With just 389 calories per serving, this meal is nourishing but light, making it ideal for weeknight dinners.
- Flavorful Pairing: Sweet potatoes are naturally sweet and earthy, complementing the rich, mild taste of salmon.
- Vibrant Ingredients: Spices, citrus, and fresh herbs add complexity and freshness without extra calories.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Sweet Potatoes | 2 lb | Cut into 2-inch pieces |
| Olive Oil | 3 Tbsp, divided | For roasting & vinaigrette |
| Coriander Seeds | 1 Tbsp | Crushed |
| Red Chile | 1 | Thinly sliced |
| Kosher Salt | As needed | Plus 1/2 tsp each for potatoes & salmon |
| Black Pepper | As needed | Plus 1/2 tsp each for potatoes & salmon |
| Fresh Clementine Juice | 2 Tbsp | For vinaigrette |
| Honey | 1 tsp | For sweetness |
| Fresh Ginger (peeled, grated) | 1 tsp | For aromatic warmth |
| White Wine Vinegar | 1 tsp | For tang |
| Salmon Filet (skinless) | 1 1/4 lb, cut into 4 portions | For four servings |
| Cilantro | To serve | Fresh, chopped |
Step-by-Step Directions
1. Roast the Sweet Potatoes
- Preheat oven to 425°F for optimal caramelization.
- On a rimmed baking sheet, toss sweet potatoes with 1 Tbsp olive oil, crushed coriander, sliced red chile, and 1/2 tsp each kosher salt and black pepper.
- Roast for 20 to 25 minutes, until golden brown and tender. Flip halfway if desired for even browning.
2. Prepare the Vinaigrette
- In a small bowl, whisk together:
- 2 Tbsp fresh clementine juice
- 1 tsp honey
- 1 tsp grated ginger
- 1 tsp white wine vinegar
- 1 Tbsp olive oil
- This citrus vinaigrette adds brightness and pops of flavor to both fish and sweet potatoes.
3. Sear the Salmon
- Season the salmon fillets with 1/2 tsp each salt and pepper.
- Heat the remaining 1 Tbsp olive oil in a large skillet over medium-high until shimmering.
- Add the salmon and cook until golden brown and just opaque throughout, 5 to 6 minutes per side.
- Let the fish sear without moving to develop a crust.
- Flip once when the bottom is deeply golden.
- Avoid overcooking for tender, juicy salmon.
4. Serve and Garnish
- Divide roasted sweet potatoes among plates.
- Place a salmon portion on top of the potatoes.
- Drizzle with the prepared citrus vinaigrette for zesty, aromatic notes.
- Sprinkle with fresh cilantro for color and brightness.
Nutritional Information
| Nutrient (Per Serving) | Amount |
|---|---|
| Calories | 389 |
| Protein | 32 g |
| Carbohydrate | 33 g |
| Dietary Fiber | 6 g |
| Sugar | 12 g (1.5 g added) |
| Fat | 14 g (2.5 g saturated) |
| Cholesterol | 66 mg |
| Sodium | 602 mg |
*Based on a serving of 1/4 recipe as provided by the original source.*
Spicing Sweet Potatoes: Flavorful Tips
Sweet potatoes take on new life when paired with coriander, chile, and olive oil. Crushing whole coriander seeds releases citrusy, floral notes that balance the sweetness of the potato, while sliced red chile offers gentle heat. Roasting intensifies the natural sugars and gives a crispy, caramelized surface.
What others are reading
- Variations:
- Add smoked paprika for earthiness.
- Garnish with toasted pumpkin seeds for crunch.
- Swap in chopped parsley or mint for cilantro.
Perfectly Seared Salmon: Chef’s Secrets
- Dry the fillets: Pat salmon dry before seasoning. This prevents sticking and aids browning.
- Use a hot pan: Medium-high heat promotes even searing without overcooking.
- Skinless fillets: Chosen for this recipe, but if you prefer crispy skin, use skin-on and cook skin-side down first.
Salmon is naturally rich in omega-3 fatty acids which contribute to heart health and brain function. Searing ensures a juicy, tender center with a crisp exterior.
Aromatic Citrus Vinaigrette: Balancing Sweet, Tart, and Spicy
The vinaigrette brings the elements of the dish together. Clementine juice lends a sweet, clean citrus note, honey deepens the flavor, ginger adds warmth, and vinegar balances the palate. Whisking with olive oil creates a glossy, emulsified dressing.
- Try with other citrus juices (orange, lemon, lime) depending on seasonality or preference.
- Adjust honey and vinegar for a sweeter or tangier profile.
Meal Prep and Storage
- Advance Prep: Roast sweet potatoes and prepare vinaigrette up to one day ahead.
- Salmon Tips: Season just before cooking for best texture and flavor.
- Storage: Keep leftovers in airtight containers in the refrigerator for up to two days. Reheat gently to avoid drying out the salmon.
- Serving Suggestions: Try over baby greens, with a side of quinoa, or alongside roasted vegetables for variety.
Health Benefits Breakdown
| Component | Main Benefits |
|---|---|
| Salmon | High protein, Omega-3s, Vitamin D, potassium |
| Sweet Potatoes | Complex carbs, fiber, Vitamin A, antioxidants |
| Coriander | Digestive support, antioxidants |
| Red Chile | Vitamin C, metabolism boost |
| Citrus | Vitamin C, immune support |
| Cilantro | Anti-inflammatory compounds, Vitamin K |
Flavor Variations and Serving Ideas
- Spiced Sweet Potatoes: Substitute coriander with cumin or fennel for a twist.
- Leafy Greens: Serve with sautéed kale or spinach for an extra veggie boost.
- Texture: Add slivered almonds or pomegranate seeds for contrast.
- Additional Dressing: Double the vinaigrette to use as a salad dressing for mixed greens.
Frequently Asked Questions (FAQs)
Q: Can I use skin-on salmon instead of skinless?
A: Yes. If you prefer crispy skin, use skin-on fillets and sear skin-side down first. Ensure the pan is hot and do not move the fillets until the skin is deeply browned.
Q: Are there substitutions for clementine juice?
A: You can swap in orange, tangerine, mandarin, or even lime juice depending on your preference and availability. Adjust honey or vinegar to taste if you use a tarter juice.
Q: What is the best way to store leftovers?
A: Store cooked sweet potatoes and salmon separately in airtight containers. Refrigerate up to two days; gently reheat salmon in a skillet or microwave at low power to retain texture.
Q: Can I make this recipe ahead?
A: Yes, roast sweet potatoes and make vinaigrette up to a day ahead. Cook the salmon fresh for optimal texture.
Q: How do I know when salmon is fully cooked?
A: Salmon is done when it is opaque throughout, flakes easily, and reaches an internal temperature of 145°F. Avoid overcooking for best moisture and flavor.
Expert Tips for Home Cooks
- Choose fresh fish: Opt for high-quality, sustainably sourced salmon for best results.
- Use a rimmed baking sheet: Prevents spills and helps sweet potatoes roast evenly.
- Zest your citrus: Enhance the vinaigrette or try adding zest directly to potatoes for extra flavor.
- Taste and adjust: Always taste for final seasoning before serving, balancing salt, acid, and sweetness.
Quick Reference: Recipe Summary
- Active Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: About 40 minutes
- Difficulty: Easy to moderate
- Yield: 4 servings
Conclusion: A Balanced, Flavorful Approach to Healthy Eating
Seared salmon with spiced sweet potatoes is more than a meal—it’s a celebration of nutritious ingredients, vibrant spices, and harmonious flavors. Whether you’re aiming for a protein-packed dinner or a colorful presentation to impress family and guests, this dish delivers both health and taste without compromise.
References
- https://www.triedandtruerecipe.com/seared-salmon-with-orange-maple-mashed-sweet-potatoes/
- https://www.primaverakitchen.com/spicy-salmon-sweet-potato-skillet/
- https://www.prevention.com/food-nutrition/recipes/a35568462/seared-salmon-with-spiced-sweet-potatoes/
- https://www.prevention.com/food-nutrition/healthy-eating/g39431583/best-salmon-recipes/
- https://www.prevention.com/food-nutrition/g20465439/salmon-recipes/
- https://www.youtube.com/watch?v=H0I7Mtr5Ep0
- https://www.prevention.com/food-nutrition/g40771454/salmon-recipe1/
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