Pan fried salmon with baked paprika & garlic sweet potato

New dinner idea!!!

I want to post more of my dinner ideas for you all. I normally post them to my Instagram but I thought i would share more of the recipes behind what I do. I’m going to start with my pan fried salmon with paprika and garlic sweet potato. This is seriously the easiest recipe. The hardest part is cutting the sweet potatoes, which can actually get a little tricky not to slice them right in half.

Now lets talk omega 3’s!! Fish such as salmon is an excellent source of omega 3 fatty acids. I never used to eat that much fish when I was younger, although not being that picky of an eater, I used to be quite reluctant to eat seafood. Even now I only eat salmon, tuna & cod but everyone is different with their food preferences.

Now for the science bit..

Biochemically a fatty acid is named according to the number of carbon atoms within the chain. It is then further classified into omega 3 fatty acid or omega 6 fatty acid due to the number of double bonds within the chain and the position of those double bonds. Saturated fats have no double bonds, monounsaturated have one double bond & polyunsaturated have more than one double bond. So what relevance does this have?? Basically the essential fatty acids required within your diet cannot be produced by other biochemical processes within the body. These essential fatty acids are called linoleic acid and alpha-linoleic acid.. still with me? Alpha linoleic acid is your omega 3 source and linoleic acid is your omega 6 source. Your omega 3 source then be converted into the well known EPA & DHA fatty acids you can get in supplement form, however, only small amounts are converted into these forms from plant sources, therefore oily fish intake is crucial.

Evidence suggests that omega 3 fatty acids are beneficial to the body, whereas omega 6 sources can be harmful in to high of an intake. Basically people are getting too much fatty acids from vegetable oils in crisps and fast food and not enough plant based omega 3’s and fish sources. Essential omega 3 can be found in oily fish, eggs, fruits, vegetables, nuts, seeds & leafy greens.

Benefits of omega 3 fatty acids are vast, these include cell membrane function, reduced chance of heart disease and a reduction in inflammatory disorders such as rheumatoid arthritis and chronic diseases. Some believe that the rise in modern chronic health conditions could be due to the rise in omega 6 fatty acid intake compared to omega 3 sources.

So now we have established the benefits of this amazing food, heres my recipe..

You will need..

(serves 1)

  • one salmon fillet
  • Olive oil
  • A sweet potato
  • tsp garlic granules
  • tsp smoked paprika
  • sea salt

To make:

  1. wash and pat dry the sweet potato.
  2. Slice the sweet potato down the middle from one end to the other, into thin slices. Note the sweet potato should not be cut all the way down and in half, there should be approx 10 cm left at the bottom of the sweet potato. (see picture)
  3. Top with tsp olive oil.
  4. Sprinkle over 1 tsp garlic granules and 1 tsp smoked paprika.
  5. Place in oven 180-200 degrees for 40-50 minutes until fully cooked through and crispy on top.
  6. 10 minutes prior to the sweet potato being ready its time to make the salmon..
  7. Heat a tsp olive oil in a frying pan over medium heat for 2-3 minutes.
  8. Pan fry the salmon, cooking for 4-5 minutes on the bottom, then turn occasionally to brown all over.
  9. This should take approx 10-12 minutes.

Serve with a side salad or would also go great with a side of avocado.

Let me know what you think & send pics if you end up recreating!!

Love

charlotte

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