Grilled salmon with spiced carrot and sweet potato mash

Sonia Hollis (MSc Personalised Nutrition)
grilled salmon with spiced carrot and sweet potato mash

Elevate your dinner experience with our Grilled Salmon with Spiced Carrot and Sweet Potato Mash—a delectable and nutritious dish that’s perfect for those over 40 looking to nourish their bodies and tantalise their taste buds. Bursting with flavours and loaded with essential nutrients, this recipe is a delightful way to indulge in a wholesome meal while prioritising your health and well-being.

Nutritional Information

  • Salmon: Rich in omega-3 fatty acids, protein, and vitamin D, salmon supports heart health, brain function, and overall well-being. Its high protein content helps promote satiety and supports muscle repair and growth.
  • Carrots and Sweet Potatoes: Packed with beta-carotene, fibre, and vitamins, carrots and sweet potatoes add colour, flavour, and a boost of nutrients to the dish. Beta-carotene supports eye health, while fibre aids in digestion and helps regulate blood sugar levels.
  • Green Beans: A good source of vitamins C and K, green beans provide antioxidants and support bone health and immune function. Their fibre content promotes digestive health and helps maintain a healthy weight.
  • Sweetheart Cabbage: Rich in vitamins and minerals, sweetheart cabbage adds texture and nutrients to the dish. It contains compounds that may help reduce inflammation and support cardiovascular health.
  • Mixed Spice: A blend of warm spices such as cinnamon, nutmeg, and cloves, mixed spice adds depth of flavour and warmth to the dish, while also offering potential health benefits such as improved digestion and blood sugar control.

grilled salmon with spiced carrot and sweet potato mash

Grilled salmon with spiced carrot and sweet potato mash

Sonia Hollis (MSc Personalised Nutrition)
Heart healthy dinner - Salmon with a bit of a twist
No ratings yet
personalised nutritional therapy logo
Prep Time 15 minutes
Total Time 40 minutes
Course dinner
Servings 4
Calories 350 kcal

Ingredients
 
 

  • 2 large carrots sliced
  • 1 large sweet potato sliced
  • 200 g green beans trimmed
  • ½ sweetheart cabbage chopped
  • ½ bag kale destalked and roughly chopped
  • 4 salmon fillets
  • ½ tsp mixed spice
  • Sea salt & black pepper
  • Lemon wedges to serve

Instructions
 

  • Steam the carrots and sweet potato in a steamer basket for 10 minutes before adding the green beans, cabbage and
  • kale on top in another basket. Cook until tender.
  • Preheat the grill to high. Place the salmon fillets, skin side down on a baking tray and cook under the grill for 8-10
  • minutes, or until beginning to turn golden brown.
  • Remove the carrots and sweet potato from the steamer and place in a large bowl. Mash with a potato masher before
  • adding the mixed spice. Season with salt and pepper and mash again until a smooth consistency is achieved.
  • Serve each salmon fillet on a bed of mash and steamed vegetables.
  • Serve with lemon wedges.

Nutrition

Nutrition Facts
Grilled salmon with spiced carrot and sweet potato mash
Amount per Serving
Calories
350
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
4
g
Cholesterol
 
94
mg
31
%
Sodium
 
154
mg
7
%
Potassium
 
1446
mg
41
%
Carbohydrates
 
25
g
8
%
Fiber
 
7
g
29
%
Sugar
 
9
g
10
%
Protein
 
37
g
74
%
Vitamin A
 
14348
IU
287
%
Vitamin C
 
58
mg
70
%
Calcium
 
131
mg
13
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information for recipes is calculated by retrieving and compiling individual food data from the USDA database. Factors such as brand selection, size of produce, and preparation can change nutrition information in any recipe. We offer this information as an estimate only.

Keyword anti inflammatory, heart health, salmon
Tried this recipe?Comment below on how it was!

Health Benefits

  • Heart Health: Omega-3 fatty acids found in salmon help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. The fibre-rich vegetables in the dish also support heart health by promoting healthy cholesterol levels and reducing the risk of cardiovascular events.
  • Blood Sugar Control: The fibre content of carrots, sweet potatoes, green beans, and cabbage helps regulate blood sugar levels and prevent spikes and crashes, making this dish suitable for those managing diabetes or looking to stabilise their energy levels.
  • Weight Management: The combination of protein from salmon and fibre from vegetables helps promote satiety and reduce cravings, making it easier to maintain a healthy weight and avoid overeating.
  • Nutrient Density: With a variety of colourful vegetables and lean protein, this dish is packed with essential vitamins, minerals, and antioxidants that support overall health and well-being, including immune function, bone health, and cognitive function.

Other recipe to try

 Salmon & Asparagus Salad

Recipes to try

Digital Meal Planner

Processing...