Salmon and sweet potatoes are two powerhouse ingredients that complement each other beautifully. Their flavors blend harmoniously while providing a nutritional one-two punch. If you’re on the fence about pairing salmon with sweet potatoes, keep reading to learn why this combo is a match made in culinary heaven.
An Overview of Salmon and Sweet Potato Nutrition
Let’s start by looking at why salmon and sweet potatoes are nutritious on their own
Salmon
- High-quality, lean source of protein
- Rich in omega-3 fatty acids like DHA and EPA
- Excellent source of B vitamins, selenium, potassium, zinc and iron
- Contains antioxidants like astaxanthin
Sweet potatoes
- Rich in fiber, supporting digestion and heart health
- Packed with vitamin A as beta-carotene
- Source of vitamin C, manganese, copper and B vitamins
- Contains antioxidants like anthocyanins
Eaten together, these nutritional powerhouses provide a wealth of essential vitamins, minerals, protein, fiber and antioxidants – a combo that nourishes your body across the board.
Complementary Flavors
Beyond nutrition, salmon and sweet potatoes also perfectly complement each other when it comes to flavor.
The rich, smooth texture of salmon balances out the natural sweetness of sweet potatoes. Salmon provides a savory umami kick while sweet potatoes offer subtle sweetness and starchy heartiness.
Salmon pairs well with the warm spices often used to season sweet potatoes, like cinnamon, nutmeg, etc. The salmon complements these flavors instead of competing.
With the right mix of tastes and textures, salmon and sweet potatoes highlight the best qualities of each ingredient.
Health Benefits of Pairing Salmon and Sweet Potatoes
Eating salmon and sweet potatoes together in one meal amplifies their stellar nutritional profiles even more. Here are some key health perks:
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Heart health – Salmon omega-3s reduce inflammation and lower triglycerides. Sweet potatoes offer cholesterol-lowering fiber.
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Immunity – Vitamin A from sweet potatoes and vitamin D from salmon help immune cells function optimally.
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Healthy skin – Vitamin A promotes skin cell regeneration. Salmon omega-3s reduce skin inflammation.
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Brain function – DHA in salmon boosts cognition. Anthocyanins in sweet potatoes enhance memory.
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Vision – Vitamin A protects eye health. Salmon DHA supports retinal function.
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Blood sugar control – Sweet potato fiber helps regulate blood sugar spikes.
Together, salmon and sweet potatoes positively influence various bodily systems and promote wellbeing.
Creative Ways to Cook Salmon and Sweet Potatoes
There are many options when cooking salmon and sweet potatoes. Here are just a few recipe ideas:
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Baked salmon with sweet potato hash
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Sweet potato salmon cakes
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Salmon and sweet potato skewers
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Salmon roasted on sweet potato halves
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Salmon tacos with sweet potato slaw
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Salmon stuffed baked sweet potatoes
Get creative with different seasonings, ingredients and cooking methods when pairing these two ingredients – the possibilities are endless!
Tips for Maximizing Salmon and Sweet Potato Flavor
To get the most flavor out of salmon and sweet potato dishes, keep these tips in mind:
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Choose wild salmon for more pronounced flavor
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Roast sweet potatoes to intensify natural sweetness
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Use fresh herbs like dill, parsley, basil to complement
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Brighten with citrus like lemon, lime
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Add healthy fats for creaminess like olive oil or avocado
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Use spice rubs or soy marinades to boost salmon flavor
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When possible, buy organic for more complexity
With the right techniques, you can make salmon and sweet potatoes shine.
Healthy and Delicious Recipe Combinations
For inspiration, here are some tasty salmon and sweet potato recipe combos to try:
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Maple Dijon Baked Salmon with Roasted Sweet Potatoes
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Lemon Herb Salmon with Sweet Potato Fries
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Cajun Blackened Salmon with Spicy Sweet Potato Wedges
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Pesto Salmon Sweet Potatoes
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Sweet and Smoky Salmon Foil Packs with Baked Sweet Potatoes
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Coconut Curry Salmon with Sweet Potato Noodles
Feel free to mix and match seasonings until you find flavor combos you love – salmon and sweet potatoes are a match made in heaven!
Making the Most of Leftovers
Unlike salmon, sweet potatoes make great leftovers after these meals. Here’s how to repurpose extras:
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Dice and add to salads or wraps
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Mash with spices for sweet potato toast
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Blend into smoothies for natural sweetness
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Make breakfast hashes with eggs and veggies
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Puree into sweet potato soup or dip
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Mix with coconut milk and cinnamon for pudding
Thanks to their versatility and sweet flavor, leftover sweet potatoes can easily be reinvented in other dishes.
Canned Varieties Are Still Nutritious
When fresh options aren’t available, you can still get nutritional benefits from canned salmon and sweet potatoes:
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Canned salmon provides the same nutrients as fresh. Opt for no salt added.
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Canned sweet potatoes are fine if you rinse to remove excess salt and sugar.
While fresh is preferable, canned makes a nutritious backup for quick salmon and sweet potato meals.
A Flavorful and Nutritious Pairing
So go ahead, get cooking with this dynamic pairing! Your taste buds and your body will thank you.
Sweet Potato Salmon Recipe #shorts
FAQ
Can you have sweet potatoes with salmon?
Arrange 1 1/4 pounds salmon in the center of the pan and spread the broccoli on either side, among the sweet potatoes. Spread 2 tablespoons of the mayonnaise mixture over the salmon. Bake until the sweet potatoes are tender and the salmon flakes easily with a fork, about 15 minutes.
What is the best combination with sweet potatoes?
Go even sweeter Try drizzling your cooked sweet potato with plain yogurt, tahini, and date syrup. Try crumbled cooked bacon, drizzled honey, and a pinch of chile flakes (or just use hot honey if you’ve got it.) Not into bacon? Ricotta is good here too. Mash in some butter. Pour on a little maple syrup.
What kind of potatoes to serve with salmon?
Tips from the EatingWell Test Kitchen
Baby Yukon Golds with creamy, yellow flesh are excellent roasting potatoes, and their size is mostly uniform, so all you have to do is slice them in half. You can swap them for baby red potatoes or fingerlings. Thicker salmon takes longer to cook.
What is a good combination with salmon?
Asparagus may be the most common vegetable pairing for salmon, but this dish of bacon-braised string beans, or some spicier Sichuan-style dry-fried green beans can be pretty killer, too. Or keep things ultra-simple and give some braised long beans with tomato and garlic a shot.
Does salmon go well with sweet potatoes?
Salmon provides a savory umami kick while sweet potatoes offer a subtle sweetness and starchy heartiness. There are many ways to use salmon, and it goes well with warm spices like cinnamon, nutmeg, and those used to season sweet potatoes. The salmon complements these flavors instead of competing with them.
How long do you cook sweet potatoes before adding salmon?
Slice two large sweet potatoes into rounds, making sure they are all the same thickness. You want them thinly sliced. You are going to cook the sweet potato rounds for 12 minutes BEFORE adding the salmon. The sweet potatoes need more cooking time so you will get them going in the oven while you prepare the salmon.
How do you cook salmon with sweet potato cubes?
Start by sautéing sweet potato cubes until slightly softened. Next, add seasoned salmon chunks with spices like paprika, cayenne, and garlic powder. Stir in a handful of kale or spinach for a pop of green and let everything cook until the salmon is crisp and the potatoes are tender.
What is the difference between salmon & sweet potatoes?
Beyond nutrition, salmon and sweet potatoes also blend perfectly when it comes to flavor. The rich, smooth texture of salmon balances out the natural sweetness of sweet potatoes. Salmon provides a savory umami kick while sweet potatoes offer a subtle sweetness and starchy heartiness.
Can you eat honey mustard salmon with garlic butter sweet potatoes?
The honey mustard salmon with garlic butter sweet potatoes is a mouthwatering dish that hits all the right notes. Brush your salmon with a tangy honey mustard glaze, then roast it alongside sweet potato slices tossed in garlic butter.
What wine goes with salmon sweet potatoes?
Pairing the right wine with your salmon sweet potato dishes can elevate the flavors of your meal. For dishes like honey rosemary baked salmon, opt for a dry white wine like Sauvignon Blanc or Chardonnay. These wines enhance the delicate sweetness of the potatoes and balance the richness of the salmon.