🍣 Garlic and Herb Salmon with Sweet Potato & Cream Cheese Mash, and Zesty Rocket Salad

@healthshift_

Garlic & herb salmon with creamy sweet potato mash 🐟 A delicious, nutritious meal 😋 Who’s trying this for dinner? #healthyeats #salmonrecipe #homecooking #homecookedfood #cleaneating #easydinnerideas #foodtok

♬ original sound – healthshift

A high-protein, nutrient-dense meal featuring pan-seared and oven-finished garlic herb salmon, creamy sweet potato mash infused with garlic butter, and a zesty rocket salad. This balanced dish is packed with omega-3 fatty acids, vitamins, and antioxidants for optimal health.

⏰ Total Time: ~40 mins (10 mins prep time, 30 mins cook time)

💰 Total cost (2 servings) ≈ £8.00

🍽️ Cost per serving ≈ £4.00

This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.

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Ingredients (2 servings)

🐟 For the Salmon Fillets:

• 2 salmon fillets
• 3 cloves garlic, finely diced
• 1 tbsp fresh parsley, chopped
• 1 tbsp fresh coriander, chopped
• 1 tbsp fresh basil, chopped
• 1 tsp cracked salt
• 1 tsp cracked black pepper
• 1 tsp smoked paprika
• 1 tbsp lime or lemon juice
• 1 ½ tbsp olive oil
• 1 ½ tbsp butter
• 2 whole garlic cloves (for garlic butter)
• 1 ½ tbsp butter
• 2 whole garlic cloves (for garlic butter)

🍠 For the Sweet Potato Mash:

• 2 medium sweet potatoes
• 2 tbsp reduced-fat cream cheese
• 2 tbsp garlic butter (from salmon cooking)
• 1 tsp salt
• ½ tsp black pepper

🥗 For the Zesty Rocket Salad:

• 2 cups rocket (arugula)
• ½ cucumber, thinly sliced
• 8 cherry tomatoes, halved
• 1 tbsp fresh mint, chopped
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp lime or lemon zest
• ½ tsp honey (optional)
• ½ tsp cracked salt
• ½ tsp cracked black pepper

Instructions

1. ♨️ Prepare the Sweet Potatoes

• Peel and cube potatoes (optional).
• Bring a pot of salted water to a boil and add the sweet potatoes.
• Cook for 12-15 minutes until fork-tender (longer if boiling potatoes whole with skin on).

2. 🍣 Prepare the Garlic & Herb Salmon (While Potatoes are Boiling)

• Preheat the oven to 180°C (350°F).
• Finely chop the garlic and fresh herbs.
• In a small bowl, mix diced garlic, parsley, coriander, basil, smoked paprika, salt, black pepper, lime (or lemon) juice, and olive oil to create a rub.
• Coat the salmon fillets evenly with the herb rub.
• Heat a pan over medium-low heat and melt butter with whole garlic cloves to create garlic butter. Add a splash of olive oil to avoid burning the butter.
• Increase to medium-high heat and sear the salmon skin-side down for 2-3 minutes until crispy.
• Flip the salmon and cook for another 2 minutes before transferring to a baking dish.
• Bake for 8-10 minutes until fully cooked but still moist inside.
• Reserve the remaining garlic butter for the mash.

3. 🍠 Complete the Sweet Potato Mash

• Once the salmon is in the oven, drain the sweet potatoes and allow them to cool slightly.
• Remove any remaining skin and return them to the same pot over low heat.
• Mash the sweet potatoes, then mix in the reduced-fat cream cheese, garlic butter, olive oil or butter, salt, and black pepper until smooth and creamy.
• Keep warm until serving.

4. 🥗 Make the Zesty Rocket Salad

• Finely chop the mint, half the cherry tomatoes, and thinly slice the cucumber into semi-circles.
• In a bowl, combine rocket, cucumber, cherry tomatoes, and chopped mint.
• In a separate small bowl, whisk together olive oil, lime juice, honey (optional), lime zest (optional), salt, and black pepper.
• Drizzle over the salad and toss well.

5. 🍽️ Serve & Enjoy!

• Plate the salmon with a generous scoop of sweet potato mash and a side of the zesty rocket salad. Garnish with fresh parsley and olive oil.

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Health Benefits of the Dish

💡 Tips & Variations

🐟 Protein Boost – Add an extra salmon fillet or serve with a side of scrambled eggs for even more protein.

🌶️ Boost the Heat – Add fresh chilli slices, a drizzle of extra-hot Peri-Peri sauce, or a pinch of cayenne for a fiery kick.

🧀 Creamier Texture? – Stir in an extra spoonful of cream cheese, Greek yoghurt, or a splash of milk for an even smoother, richer mash.

🥬 Lower-Carb Swap – Swap the sweet potato mash for steamed greens, cauliflower mash, or roasted courgettes for a lighter option.

🍚 Higher-Carb Fuel – Increase the sweet potato portion or serve with a side of quinoa, brown rice, or wholegrain couscous for extra energy.

🔥 Smokier Flavour – Sprinkle smoked paprika over the salmon or roast the sweet potatoes with cumin and garlic for extra depth.

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