A salmon fillet baked and served with sweet potato mash and kale. Twenty-five minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The salmon is measured cooked; start with about 170 g raw.
- Ready in25 minutes
- Prep5 min
- Cook20 min
- Serves1
Ingredients
- 140 g salmon fillet (cooked weight)
- 220 g sweet potato (baked)
- 80 g kale
- 8 g olive oil
Method
- Peel and cube the sweet potato and boil for 15 minutes until soft. Drain, mash with a little of the olive oil, salt and pepper.
- Heat the oven to 200 C (400 F). Rub the salmon with the rest of the oil, season, and bake for 12 to 14 minutes until it flakes.
- Strip the kale from its stems and steam or sauté it for three to four minutes.
- Serve the salmon on the mash with the kale.
What this plate gives you
The salmon fillet gives about 31 g of the 38 g of protein and most of the 27 g of fat; the sweet potato and kale give 11 g of fibre, 40 percent of a 2,000-calorie day’s 28 g. At 585 calories it is a little under 30 percent of that day. The sweet potato is measured cooked; bake it whole for 45 minutes or microwave it for eight and mash the inside with a fork and a pinch of salt.
Swaps
- Trout: about the same numbers.
- Spinach for the kale: the same numbers, a minute in the pan instead of three.
- Lemon and dill on the salmon: no change to the numbers.
Keeping it
The mash and kale keep three to four days in the fridge; the salmon too, but eat it cold rather than reheat it twice.
