After a hectic week of juggling work and life, I found myself craving a meal that would nourish both my body and soul without taking up hours in the kitchen. Enter this delightful recipe for sesame salmon with purple sprouting broccoli and sweet potato mash. The moment the nutty aroma of sesame oil fills the air, I know I’m in for a treat.
This dish shines with vibrant colors—from the golden fillets of salmon to the lush green broccoli and the sunny orange of sweet potato mash, it’s as pleasing to the eyes as it is to the taste buds. Each bite brings together buttery sweetness, a hint of spice, and the satisfying crunch of sesame seeds. Not only is it low-calorie and packed with omega-3 goodness, but it’s also a breeze to whip up for a quick weeknight dinner. Trust me, this easy dinner option will become your new go-to for healthy, home-cooked meals that leave you feeling rejuvenated and satisfied. Let’s dive into making this nutritious masterpiece!
Why will you love sesame salmon?
Deliciously flavor-packed with a nutty sesame dressing, this dish is a feast for the senses! Quick and easy to prepare, it’s perfect for busy weeknights without sacrificing nutrition. Visually stunning with its vibrant colors, this meal will impress your family and friends. Health-conscious diners will appreciate its low-calorie count and high omega-3 benefits. Lastly, versatile ingredients mean you can easily customize it to suit your taste or dietary needs!
Sesame Salmon Ingredients
• Embrace the deliciousness of sesame salmon with these simple yet flavorful ingredients!
For the Marinade
- Sesame Oil – Adds nuttiness and depth; substitute with olive oil for a lighter flavor.
- Low-Salt Soy Sauce – Provides umami flavor; can replace with tamari for a gluten-free option.
- Ginger (thumb-sized piece, grated) – Enhances flavor profile; fresh ginger is recommended for the best taste.
- Garlic (1 clove, crushed) – Adds aromatic richness; fresh garlic yields the most flavor.
- Honey (1 tsp) – Adds sweetness to balance the savory; maple syrup makes a great vegan alternative.
For the Vegetables
- Sweet Potatoes (2, scrubbed and cut into wedges) – Acts as a comforting base; Yukon gold potatoes can be used.
- Purple Sprouting Broccoli (250g) – Adds nutrients and color; regular broccoli can also be a substitute.
- Lime (1, cut into wedges) – Brightens flavors and adds acidity; lemon works well as an alternative.
For the Garnish
- Sesame Seeds (1 tbsp) – Provides delightful crunch; can be omitted if you’re short on supplies.
- Red Chilli (1, thinly sliced, deseeded if less heat desired) – Adds heat and color; jalapeño can also be used for a milder kick.
With these ingredients, you’re on your way to creating a stunning and nutritious meal that everyone will love!
How to Make Sesame Salmon
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Preheat Oven: Begin by preheating your oven to 200°C (180°C fan/gas 6). This ensures that your salmon and broccoli roast to perfection, developing beautiful flavors and textures.
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Prepare Marinade: In a mixing bowl, combine 1/2 tbsp sesame oil, low-salt soy sauce, grated ginger, crushed garlic, and honey. This mixture will infuse the salmon with a nutty sweetness.
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Microwave Sweet Potatoes: Place the sweet potato wedges and lime in a glass bowl. Cover and microwave on high for about 12-14 minutes, or until they’re soft and easily pierced with a fork.
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Prepare Salmon and Broccoli: On a lined baking tray, arrange the salmon fillets and purple sprouting broccoli. Drizzle the prepared marinade over them and season with salt and pepper to taste.
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Roast: Slide the tray into the oven and roast for 10-12 minutes, until the salmon is cooked through and flakes easily with a fork. Then, take it out and sprinkle with sesame seeds.
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Mash Sweet Potatoes: After removing the lime wedges, mash the sweet potatoes with a fork. Mix in the remaining sesame oil, sliced red chili, and season to taste, creating a creamy base for your meal.
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Serve: Divide the creamy sweet potato mash, succulent salmon, and vibrant broccoli onto plates, garnishing as desired. Enjoy this delightful meal!
Optional: Drizzle with a little extra sesame oil before serving for an added touch of flavor!
Exact quantities are listed in the recipe card below.
Expert Tips for Sesame Salmon
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Perfectly Cooked Salmon: Check for flakiness with a fork before removing from the oven; overcooking can lead to dry salmon.
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Cook Sweet Potatoes Thoroughly: Ensure they are tender to easily mash; aim for a soft texture without any firmness.
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Maintain Texture: When mashing sweet potatoes, use a fork gently to keep some chunky bits; this adds a delightful mouthfeel.
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Substitutions Matter: If you’re out of ingredients, remember that olive oil can replace sesame oil and regular broccoli works well instead of purple sprouting.
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Flavor Boost: A squeeze of lime just before serving brightens the dish, enhancing the overall flavor without extra calories.
Make Ahead Options
These delicious sesame salmon with purple sprouting broccoli and sweet potato mash are perfect for meal prep enthusiasts! You can prepare the marinade and store it in the refrigerator for up to 3 days. Additionally, the sweet potatoes can be washed, cut into wedges, and stored in an airtight container for up to 24 hours to save time on busy nights. When you’re ready to serve, simply preheat your oven, roast the salmon and broccoli, and mash your prepped sweet potatoes. This way, you enjoy a nutritious meal just as delicious, all while cutting down on your cooking time!
Sesame Salmon Variations
Feel free to explore these delightful twists to make this dish uniquely yours!
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Dairy-Free: Substitute sweet potato mash with mashed cauliflower for a lighter option that still delivers comfort.
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Gluten-Free: Replace low-salt soy sauce with coconut aminos, maintaining that savory umami without gluten.
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Veggie Boost: Swap purple sprouting broccoli for asparagus or snap peas, adding crunch and vibrant color to your plate.
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Add Heat: For those who love a kick, incorporate sliced jalapeños or a dash of Sriracha in the marinade for extra spice.
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Nutty Crunch: Toss in toasted almonds or walnuts as a finishing touch, enhancing texture and adding richness to every bite.
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Citrus Zing: Experiment with different citrus by using orange instead of lime, providing a refreshing sweetness to balance the flavors.
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Sweet Alternative: Try agave syrup instead of honey for a more refined sweetness that fits into a vegan diet while still enriching the dish.
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Herb Infusion: Add fresh herbs like cilantro or mint to the sweet potato mash for an aromatic lift and a unique flavor profile.
How to Store and Freeze Sesame Salmon
Fridge: Store leftover sesame salmon in an airtight container for up to 2 days. Ensure the container is tightly sealed to preserve freshness.
Freezer: Freeze portions of the salmon and broccoli in airtight containers for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: To reheat, warm in the oven at 180°C (350°F) for about 15-20 minutes, or until heated through. Avoid microwaving as it may dry out the salmon.
Leftover Mash: Sweet potato mash can be stored in the fridge for up to 3 days or frozen for up to 2 months. Reheat on the stovetop with a splash of water to restore creaminess.
What to Serve with Sesame Salmon with Purple Sprouting Broccoli and Sweet Potato Mash?
Elevate your dinner experience by pairing this vibrant dish with delightful accompaniments that enhance flavors and textures.
- Jasmine Rice: Light and fluffy, jasmine rice absorbs the savory sauce from the salmon, providing a delightful base for your meal.
- Mixed Green Salad: A crunchy salad with fresh vegetables adds a refreshing contrast to the rich, creamy mash and succulent salmon.
- Quinoa: Nutty quinoa is not only nutritious but also offers a pleasant chewiness, making it a wholesome side that complements the flavors beautifully.
- Grilled Asparagus: Tender asparagus adds a touch of sophistication. The smoky char from grilling enhances the nuttiness of the sesame dressing, creating a balanced plate.
- Cucumber Salad: Crisp, refreshing cucumber salad with a splash of rice vinegar provides a cooling element that contrasts perfectly with the warm dish.
- Lemonade or Iced Green Tea: Choose a refreshing drink to cleanse the palate; a citrusy lemonade or subtle iced green tea pairs nicely with the dish’s flavors.
- Dark Chocolate Mousse: For dessert, a light chocolate mousse makes a luxurious finish. The richness contrasts beautifully with the lightness of the main course.
- Roasted Sweet Potatoes: Enjoy more sweet potatoes roasted with olive oil and herbs, enhancing the comforting element of your meal while keeping things delightful!
- Steamed Snap Peas: Lightly steamed snap peas add a burst of sweetness and vibrant color, enhancing both nutrition and presentation on your dinner plate.
- Sautéed Spinach: The earthy flavor of sautéed spinach offers an additional green element that pairs wonderfully with the dish’s flavors.
These pairings will surely create a harmonious meal that nourishes the body and soul, making your dinner a truly memorable occasion.
Sesame Salmon with Purple Sprouting Broccoli and Sweet Potato Mash Recipe FAQs
How do I select ripe sweet potatoes?
When choosing sweet potatoes, look for those that are firm, with smooth skin and no dark spots or blemishes. Avoid any that have soft spots or sprouting, as those can indicate age and loss of flavor. A good sweet potato should feel heavy for its size and have a vibrant orange color, which means it’s fresh and ready to shine in your dish!
How should I store leftovers?
Leftover sesame salmon, purple sprouting broccoli, and sweet potato mash can be stored in airtight containers in the refrigerator for up to 2 days. To keep your meal fresh, I highly recommend letting the food cool completely before sealing it. This helps prevent condensation that can lead to sogginess.
Can I freeze the sesame salmon dish?
Absolutely! You can freeze the salmon and broccoli in airtight containers for up to 3 months. To freeze, allow the cooked dish to cool fully, then portion it into containers. When you’re ready to enjoy, thaw overnight in the fridge and reheat in the oven at 180°C (350°F) for about 15-20 minutes until warmed through. Avoid using the microwave as it can dry out the fish.
What should I do if my sweet potatoes aren’t mashing well?
If your sweet potatoes feel too firm after cooking, they might need more time in the microwave. You can cook them for an additional 2-3 minutes if they aren’t soft enough. Alternatively, if they’re too dry after cooking, consider adding a splash of almond milk or a dollop of olive oil while mashing to achieve a creamier texture. A little seasoning can also help enhance the flavor!
Is this recipe safe for those with allergies?
This sesame salmon recipe is naturally dairy-free and egg-free, making it suitable for many dietary needs. However, be cautious with allergies related to fish, sesame, or soy. If you’re cooking for someone with gluten sensitivity, kindly replace soy sauce with tamari or coconut aminos to keep the meal gluten-free. Always check the ingredient labels just to be sure!
Savory Sesame Salmon with Sweet Potato Mash & Broccoli Bliss
Ingredients
Equipment
Method
- Preheat your oven to 200°C (180°C fan/gas 6).
- In a mixing bowl, combine sesame oil, low-salt soy sauce, grated ginger, crushed garlic, and honey.
- Place sweet potato wedges and lime in a glass bowl. Cover and microwave on high for about 12-14 minutes.
- Arrange salmon fillets and purple sprouting broccoli on a lined baking tray. Drizzle with marinade and season.
- Roast for 10-12 minutes until salmon is cooked through.
- Mash the sweet potatoes with a fork and mix in remaining sesame oil and sliced red chili.
- Serve with creamy sweet potato mash, salmon, and broccoli.