Seared Salmon with Sweet Potato Hash and Jerk Mango Salsa

Gluten Free
Very Healthy
Health score
71%
Seared Salmon with Sweet Potato Hash and Jerk Mango Salsa
60 min.
4
1063kcal

Suggestions

Ingredients

  • strips bacon diced
  • tablespoon chives chopped
  • tablespoon dijon mustard 
  • cloves garlic chopped
  • 0.3 cup grapeseed oil 
  • tablespoons grapeseed oil 
  • tablespoon jamaican jerk sauce 
  • small jalapeño diced seeded
  •  juice of lemon 
  • medium mangoes diced ripe
  • small onion diced red
  • 24 ounce salmon 
  • servings salt and pepper black freshly ground
  • pounds sweet potatoes diced peeled
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. For the sweet potato hash: Bring a large pot of water to a boil. Blanch the sweet potatoes until fork-tender.
  2. Drain and set aside.
  3. Heat a saute pan over medium-low heat.
  4. Add the bacon and cook until soft and lightly crisp.
  5. Add the sweet potatoes and pan-fry until the potatoes are lightly browned and crispy, 3 to 4 minutes.
  6. Add the garlic and onions, stirring to incorporate into the hash, and cook until transparent, another 4 minutes. Season with salt and pepper. Keep warm and reserve.
  7. Mix together the mangoes and jalapenos in a bowl. Fold in the jerk sauce and reserve.
  8. Whisk together the Dijon mustard and lemon juice in a bowl. Stream in the oil, whisking until the dressing is emulsified. Season lightly with salt and pepper. Stir in the chives.
  9. Sprinkle the salmon with salt and pepper.
  10. Heat a 12-inch saute pan with the grapeseed oil until hot.
  11. Add the salmon and cook about 4 minutes on each side (or until the desired internal temperature).
  12. Add the butter to the pan and when melted, spoon over the fish.
  13. Transfer the fish to a paper-towel-lined plate to drain slightly.
  14. To plate: Spoon some hash in the center of each plate and top with a piece of salmon. Spoon some jerk mango salsa on top of the salmon, followed by some lemon vinaigrette.

Nutrition Facts

Calories1063kcal
Protein16.48%
Fat49.76%
Carbs33.76%

Properties

Glycemic Index
103.94
Glycemic Load
41.74
Inflammation Score
-10
Nutrition Score
53.032608721567%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Eriodictyol
1.1mg
Hesperetin
3.26mg
Naringenin
0.31mg
Apigenin
0.05mg
Luteolin
0.14mg
Isorhamnetin
1.43mg
Kaempferol
0.34mg
Myricetin
0.2mg
Quercetin
5.94mg

Nutrients percent of daily need

Calories:1062.75kcal
53.14%
Fat:59.31g
91.24%
Saturated Fat:12.1g
75.64%
Carbohydrates:90.53g
30.18%
Net Carbohydrates:77.8g
28.29%
Sugar:31.23g
34.7%
Cholesterol:126.75mg
42.25%
Sodium:533.78mg
23.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.2g
88.41%
Vitamin A:49712IU
994.24%
Vitamin B6:2.38mg
118.97%
Selenium:72.02µg
102.88%
Vitamin B12:5.56µg
92.64%
Vitamin B3:17.2mg
86%
Vitamin E:11.24mg
74.95%
Vitamin C:61.65mg
74.73%
Potassium:2297.13mg
65.63%
Vitamin B5:6.01mg
60.15%
Phosphorus:573.48mg
57.35%
Vitamin B2:0.94mg
55.08%
Copper:1.09mg
54.61%
Manganese:1.07mg
53.56%
Vitamin B1:0.79mg
52.35%
Fiber:12.73g
50.93%
Magnesium:155.45mg
38.86%
Folate:136.44µg
34.11%
Iron:3.91mg
21.71%
Zinc:2.64mg
17.62%
Calcium:151.22mg
15.12%
Vitamin K:13.56µg
12.92%
Vitamin D:0.22µg
1.43%