QueensCare Health Centers
brodas Healthy Belly, Happy Child Comments Off on Baked Salmon & Crispy Smashed Potatoes

Baked Salmon & Crispy Smashed Potatoes

salmon and potatoe

This baked salmon and crispy smashed potatoes recipe is a healthy, easy-to-make dinner that the whole family will enjoy!

***Please note, if you want your potatoes to be crispy, you will need to allow at least 30 minutes for your potatoes to cool before baking. You can also boil your potatoes the night before and place them in the fridge for the next day.***

✿ Most people associate potatoes with comfort food and, in turn, think they are unhealthy. However, when you remove the extra fat (such as sour cream, butter, and cheese) and the deep frying of potatoes, they are actually a healthy, low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potatoes are also excellent sources of vitamin B6, vitamin C, and potassium.

Ingredients:

  • One salmon filet per individual eating – you can split a salmon filet per small child. We used wild-raised salmon with no food coloring added.
  • ✿ Salmon is known for it’s exceptionally high levels of Omega 3 Fatty Acids, which provide cardiovascular benefits, improved mood and cognition, joint protection, eye benefits, and decreased cancer risks.
  • An assortment of fingerling potatoes. We used yellow, red, and purple.
  • 1 clove of garlic
  • 1/4 of a white onion
  • 1 lime or lemon
  • Olive oil
  • Salt & Pepper


Directions:

Preheat your oven to 400 degrees. Thoroughly clean your potatoes with water and then place at the bottom of a large pot, preferably in one layer. Fill the pot with enough water to cover all of the potatoes. Add a pinch of salt to the water and bring it to a boil. Once the water has come to a boil, lower the heat to allow the potatoes to simmer. Keep them simmering for 20-25 minutes or until cooked. You can take a pairing knife and poke one of the potatoes, if your knife easily goes through, then they are ready.

To maximize time, prepare the salmon while the potatoes are boiling. Chop the onions into small slivers, finely chop the garlic, and slice the lemon or lime reserving a small end piece to use for juice. Take a piece of foil large enough to fit two salmon filets. Drizzle olive oil on the bottom and lay the salmon filets skin-side down on top. Drizzle olive oil on top of the salmon and sprinkle garlic, onions, salt, and pepper on top. Take the small piece of lemon or lime and squeeze the juice on top of the filets then place the slices on top of the salmon. Fold the foil over so that the salmon is wrapped inside of a pouch. Place inside of a baking pan and place to the side while you finish preparing the potatoes.

Once the potatoes are done cooking, drain the water from the pot. Take a baking sheet and drizzle it with olive oil. Place aside. Lay a kitchen towel on the counter and place one potato on it. Fold the towel over the potato and, using the palm of your hand, smash the potato gently so that it lays flat. It is OK if your potato breaks apart a little. Gently place the smashed potato onto the olive oil drizzled baking sheet. Repeat this step for all of your potatoes. Make sure to leave some room in between each potato. Sprinkle with salt & pepper. Place in the oven for 10 minutes.

Take the potatoes out and carefully flip each one. Drizzle a little more olive oil, salt, and pepper on top and place back in the oven. Take the salmon and place the baking pan on the lower rack of the oven. Cook both for 15 minutes. Remove and serve!

Did you like this recipe? We want to hear from you! Visit us on our Facebook and Twitter pages to share your thoughts and suggestions.

Sources:

About the author

brodas

Communications Manager for QueensCare Health Centers

Translate »
Social media & sharing icons powered by UltimatelySocial