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Rich in omega-3 fatty acids: Seared salmon with sweet potatoes

Written By | Sep 3, 2019

SAN DIEGO: The last days of summer are upon us, and fall is just around the corner. Enjoy your last days with a feast of Seared Salmon with Sweet Potatoes that is rich in omega-3 fatty acids.

The Seared Salmon with Sweet Potatoes recipe, published on Good Housekeeping makes a great presentation and only requires minutes to prepare for a taste bud pleasing entree.

Seared Salmon with Sweet Potatoes Recipe

1 lb. peeled sweet potatoes

1/4 cup water

1/4 teaspoon salt (light may be substituted)

1/4 teaspoon ground pepper

1 bag baby spinach

1/3 teaspoon cayenne pepper

4 pieces skinless center-cut salmon fillet

1 lemon

1 cup dry white wine

2 teaspoon capers

3/4 cup chopped fresh flat-leaf parsley

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Sweet Potatoes

In a large microwave-safe bowl, combine potatoes, water and 1/4 teaspoon each salt and freshly ground pepper. Cover with vented plastic wrap; microwave on high for 9 minutes or until tender, stirring halfway through. Add spinach; recover and microwave 2 minutes longer.


Sprinkle cayenne and 1/8 teaspoon salt on salmon. In a 12-inch nonstick skillet set on a medium stove, cook salmon 10 minutes or until a knife pierces center easily (145 degrees F). Turning over halfway through the searing process.

Transfer to a plate.

From lemon, finely grate 1/2 teaspoon peel onto fish; into a cup, squeeze 1 tablespoon lemon juice.

To skillet add wine and capers. Boil on high for 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.

Divide potato mixture among 4 dinner plates. Top with one piece of fish per plate. Spoon sauce over each piece of fish.

Serve immediately, and enjoy an almost complete meal in one, easy to make entree.

Salmon is packed with omega-3 fatty acids which are necessary for good health

Omega-3 fatty acids are not naturally made in the human body, so supplementation is critical.
There are many positive health benefits for consuming foods such as salmon, which are rich in omega-3 fatty acids.

They help reduce cardiovascular disease, high blood pressure, help lower triglyceride levels, improve mood and cognition, reduce inflammation, and improve eye health.

Omega-3 and salmon

Salmon also contains valuable vitamins and minerals such as vitamin B-12, vitamin D, vitamin B3, vitamin B-6, biotin, choline, iodine, pantothenic acid, potassium and selenium.
It is also a great source of low-calorie protein.

For the best methods to prepare salmon while ensuring it is optimally healthy, it is best to sear, bake, broil or grill.

omega 3-fatty acids, sweet potatoes, salmon

Health benefits for consuming Seared Salmon with Sweet Potatoes

Sweet potatoes are high in fiber and rich in vitamin A, which is an excellent way to ensure a strong immune system.

Spinach is a rich source of Vitamin K which encourages bone health.

There is much to love about Seared Salmon with Sweet Potatoes.

An end of Summer supper favorite

Until next time, enjoy the ride in good health!

Laurie Edwards-Tate

Since 1984, Laurie Edwards-Tate has served as President and Founder of At Your Home Familycare, a non-medical Home Care Aide Organization, serving seniors, disabled, infirm and children. Laurie is Board of Director 2018 (elected), Palomar Health; Executive Board Member; Chair Board Human Resources Committee; Member of Audits & Compliance Committee; Community Relations Committee.