Pan Fried Salmon Filet with Avocado and Sweet Potatoes

Sometimes, I just crave fish and salmon is one of the healthiest and easily available fish where I am. As I am writing this post, we are just a few days after Thanksgiving Day and I have had my fill of turkey and prime rib that I can possibly have. I want fish and vegetables.

This is salmon filet that has been marinated in miso paste and soy sauce and pan-fried. I served it with mashed sweet potato, mango and tomato salsa and fresh avocado. It is very healthy and filling at the same time. It is also eye-candy on a plate.

pan fried salmon recipe

Pan-fried Salmon Filet with Avocado and Sweet Potatoes

This is salmon filet that has been marinated in miso paste and soy sauce and pan-fried. I served it with mashed sweet potato, mango and tomato salsa and fresh avocado. 

Course Main Course, Side Dish
Cuisine American, Filipino
Keyword filipino cooking, healthy eating, oven fried salmon filet, mashed sweet potato
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Servings 4 people
Author Maria

Ingredients

  • 4 pcs salmon filets
  • 2 tbsp miso paste
  • 1 tbsp soy sauce
  • 1 clove garlic
  • 1 tsp ginger
  • 1 tbsp brown sugar
  • 1 tsp sesame seeds
  • 2 pc sweet potatoes
  • 2 tbsp butter optional
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 2 pc avocados
  • 1 pc big mango, diced
  • 2 pc tomatoes, diced

Instructions

  1. In a bowl, combine miso paste, soy sauce, garlic, ginger and brown sugar. Dissolve the brown sugar.
  2. Marinate the salmon in the miso mix in the refrigerator for at least 30 minutes. See Note 1.
  3. Heat a frying pan in the stove and fry one side of the salmon (skin side up) for 4 minutes. Flip over with a spatula and fry the other side for 3 minutes more. If you want, take off the skin with a paring knife and fry it a bit more until crispy. Sprinkle sesame seeds over the salmon while hot. See Note 2.

Mashed Sweet Potatoes Using Oven

  1. Preheat the oven 400 degrees Fahrenheit
  2. Pierce the sweet potatoes with a fork all over
  3. Bake in a pan for about 45 to 60 minutes until tender
  4. Take out from the oven and cut in half. Scoop the inside and mash with a fork. Season with salt and butter if desired.

Mashed Sweet Potatoes Using Instapot

  1. Peel and cut sweet potatoes into 1 inch chunks

  2. Pour 1 cup of water into the Instapot pan and place the potatoes into a steamer basket and put inside the pot.

  3. Close lid, cook on Manual High for 8 minutes. Do a quick release and open the lid.
  4. Mash the potatoes with a fork, season with salt and add 2 tbsp butter if you want.

Mango tomato salsa

  1. Cut up fresh mangoes and tomatoes and mix in a bowl. Squeeze lemon juice into it and mix.

  2. Cut avocado in half and scoop out the flesh. Cut into slices and put on a plate.

Recipe Notes

Note 1: if available, use fresh wild caught coho or sockeye salmon

Note 2: If you are baking the sweet potatoes, you can also choose to bake the salmon. 400 degrees F for 15 minutes skin-side down will do the trick. Line the pan with aluminum foil and spray a little with PAM so the salmon skin does not stick.

How to Serve:

You can serve beautifully on a plate like this. Just looking at the vivid colors fills me up. You can also serve it with some rice or other grains.

 

best pan fried salmon

 

Health Benefits of Wild Salmon

As you probably already know, salmon is rich in Omega-3 fatty acid which is good for the heart. It is a great source of protein and B vitamins and potassium. Consumption of salmon may reduce the risk of heart disease and may even helo with weight control.

Wild salmon is better than farmed because it has fewer  calories and half the fat content of farmed salmon. The latter may have slightly more omega-3 fatty acids but it also has 20% more saturated fat content.

Health Benefits of Sweet Potatoes

Sweet potatoes are a very rich source of fiber. It also contains a good number of vitamins and minerals and is a good source of B vitamins and vitamin C. They are high in beta-carotene which is a very good antioxidant. It converts to Vitamin A once eaten.

Even though this root vegetable is sweet, people with diabetes may also benefit from eating it because it ranks low on the glycemic index and has less of an effect on blood glucose level.

Do you like it?

This is a quick and easy dinnertime fix. It is even faster if you have an Instapot to cook the sweet potatoes quickly. For my Instapot review, see below. It is one kitchen appliance that I use very frequently and it is very affordable.

>>>>>>>>>>>>>>>>>>>   CLICK HERE: My Instapot Review

For the miso paste, you can try the Asian aisle of your grocery. If you cannot find it there, here is a link where you can get it. It is a versatile ingredient that you can use in sauces or soup.

You will surely have left-over miso paste. Here is another recipe which uses miso paste.  Look at the miso soup in this link.

Japanese Vegetable Tempura and Miso Soup

Kain Na! (Let’s Eat).

 

 

 

 

 

 

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