This recipe requires minimal preparation and attention, so it is a perfect weekday dinner when you are short of time, and it also complies with the current recommendation on fish consumption (twice a week). I like salmon as it is a great source of omega 3 as well as vitamin D, however, if you aren't a fan, feel free to use your preferred fish. I used vegan Greek-style yogurt, but dairy-based yogurt will be just as fine. In general, as Greek yogurt is thick, it will give your meal a thicker texture, so if you want a lighter saucier base you can use plain natural yogurt. When it comes to beans, you can easily use other beans here such as butter beans, kidney beans, or cannellini beans.
Creamy shredded salmon, beans & sweet potatoes
Serves: 2 Prep time: 5 mins Cook time: 25 mins
Ingredients:
1 large sweet potato (2 cups)
1 tbsp olive oil (for the sweet potatoes)
2 salmon fillets (I used keta wild caught)
1/2 cup chopped white onion
1 garlic clove
1 can of Pinto beans
1/2 tsp herbs de Provence
1/2 tsp paprika powder
1 tsp lemon juice
handful fresh parsley
salt to taste (I used 1/2 tsp)
3-4 tbsp yogurt (I used Oatly Greek style)
Instructions:
Preheat the oven to 200 degrees and line a baking tray with baking paper.
Peel, wash and cube up the sweet potato and transfer it onto the tray. Drizzle over one tablespoon of olive oil and place it in the oven for 20-25 mins. I baked mine for about 23 minutes.
Season the salmon fillets to your taste. You can add some mixed herbs, garlic, etc... I just left it plain this time.
When you have about 15 minutes left for the sweet potatoes to be ready, transfer the salmon fillets either on the same tray with the sweet potatoes or on a separate tray and bake for 15 minutes.
Now you can start the other prep. Heat up your preferred cooking oil in a pan, chop up the onion and sauté it for 3-4 minutes. Add in the grated/chopped garlic too.
Drain and wash the beans and add them to the same pan with the onion and garlic and sprinkle over the seasoning: herbs de Provence, paprika powder, salt, lemon juice, chopped fresh parsley.
By this time the sweet potatoes and salmon are ready, so remove them from the oven and add the sweet potatoes to the bean mixture alongside 3-4 tablespoons of yogurt and cook for 2-3 minutes.
Shred the salmon with a fork and knife, add it to the veggie mixture and combine well.
Garnish it with seeds for additional healthy fats and micronutrients such as pumpkin seeds, sunflower seeds, and flaxseeds.
