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Baked Chia Salmon with Sweet Potato Mash and Steamed Broccoli Recipe

by AI Chef
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Baked Chia Salmon with Sweet Potato Mash and Steamed Broccoli recipe

Welcome to our guide for a wholesome and delicious dinner: Baked Chia Salmon with Sweet Potato Mash and Steamed Broccoli. This dish combines the rich, flavorful salmon coated with crunchy chia seeds, a creamy and comforting sweet potato mash, and vibrant steamed broccoli to create a perfectly balanced and nutritious meal.

This recipe is designed to serve 4 people. It can easily be adjusted to serve more or fewer individuals based on your needs.

4 salmon fillets placed on a baking sheet

Equipment Needed

List all necessary kitchen tools and appliances:

  • Baking sheet or baking dish
  • Oven
  • Medium-sized pot for boiling sweet potatoes
  • Steamer or pot with a steaming basket for broccoli
  • Colander for draining
  • Knife and cutting board
  • Fork or potato masher for the sweet potatoes
  • Measuring spoons
  • Serving dishes and utensils

Baked Chia Salmon with Sweet Potato Mash and Steamed Broccoli Recipe Guide

Rating: 5.0/5
( 1 voted )
Serves: 4 Prep Time: Cooking Time: Nutrition facts: 450 calories 25g fat

Ingredients

Baked Salmon with Chia Seeds

  • 4 salmon fillets (about 150g each)
  • 2 tablespoons of chia seeds
  • 2 tablespoons of olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving

Sweet Potato Mash

  • 4 medium sweet potatoes
  • 2 tablespoons of unsalted butter
  • 1/4 cup of milk
  • Salt and pepper to taste

Steamed Broccoli

  • 2 medium heads of broccoli
  • Salt for seasoning

Instructions

Prepping the Salmon:

  1. Preheat the oven to 200°C (about 400°F).
  2. Rinse the salmon fillets under cold water and pat dry with a paper towel.
  3. Place the salmon fillets on a baking sheet or baking dish, skin side down.
  4. Drizzle the salmon fillets with olive oil, and season with salt and pepper.
  5. Sprinkle the chia seeds evenly over the top of each fillet, pressing lightly to ensure they adhere to the surface.

Prepping the Sweet Potatoes and Broccoli:

  1. Sweet Potatoes: Peel the sweet potatoes and cut them into even chunks. Place them in a medium-sized pot and fill with enough water to cover the potatoes. Add a pinch of salt.
  2. Broccoli: Rinse the broccoli under cold water to remove any dirt. Cut the broccoli into florets, ensuring they are roughly the same size for even steaming.

Baking the Salmon:

  1. Place the prepared salmon in the preheated oven.
  2. Bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact time may vary depending on the thickness of the salmon fillets.

Cooking the Sweet Potato Mash:

  1. Bring the pot of sweet potatoes to a boil. Reduce the heat to medium and let simmer until the potatoes are tender and can be easily pierced with a fork, about 20 minutes.
  2. Drain the sweet potatoes and return them to the pot.
  3. Add the butter and milk to the pot. Use a fork or potato masher to mash the sweet potatoes until they are smooth. Season with salt and pepper to taste.

Steaming the Broccoli:

  1. While the sweet potatoes are cooking, start steaming the broccoli. Fill a pot with a few inches of water and bring it to a boil.
  2. Place the broccoli florets in a steamer basket and put the basket in the pot, making sure the water doesn’t touch the bottom of the basket.
  3. Cover the pot and steam for about 5-6 minutes, or until the broccoli is tender but still crisp. Season with a pinch of salt.

Assembly and Serving

Plating the dish:

  1. On a dinner plate, place a scoop of the sweet potato mash.
  2. Next to the mash, place a portion of the steamed broccoli.
  3. Top the plate with a baked salmon fillet, chia side up.
  4. Add a lemon wedge on the side for garnish.

Serving suggestions:

  1. Serve the dish while hot, recommending diners to squeeze the lemon over the salmon for an added zest.
  2. Pair with a glass of white wine or a light beer for adults, or a refreshing iced tea for a family-friendly option.
  3. Offer additional salt and pepper on the table for further seasoning, if desired.

Storage Instructions

Guidelines for refrigeration and reheating:

  1. If you have leftovers, let the components of the dish (salmon, sweet potato mash, and broccoli) cool completely before storing them.
  2. Store each part of the dish separately in airtight containers in the refrigerator. The dish will keep for up to 3 days.
  3. To reheat, the salmon can be gently reheated in the oven or microwave to avoid overcooking. The sweet potato mash can be reheated in the microwave or on the stovetop with a little added milk to maintain creaminess. The broccoli can be microwaved until warm. Ensure all components are heated to at least 165°F (74°C) for safe consumption.

We hope you enjoy making and eating this wholesome dinner of Baked Chia Salmon, Sweet Potato Mash, and Steamed Broccoli. It’s a delicious, well-balanced meal that offers a good mix of protein, carbohydrates, and greens. Plus, the chia seeds add an extra layer of crunch and nutrition to the salmon!

We’d love to hear about your experiences making this recipe. Did you make any changes to suit your personal preferences? How did your family or guests enjoy it?

Please share your thoughts, photos, and any tips you might have in the comments below. Your feedback helps us continue to improve and expand our collection of recipes. Bon appétit!

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