Orange Salmon

with Sweet Potato Mash and Green Beans

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Instructions

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1 Prep ingredients

Preheat the oven to 200°C/180°C fan. Peel the sweet potatoes and chop them into bite-size cubes. Juice half of the oranges. Slice the remaining oranges into round slices. Peel and finely chop the shallots. Peel and grate the ginger

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2 Simmer glaze

Add the orange juice, shallotsginger and honey to a small pan. Bring to a boil and simmer for 10-15 min or until reduced to 1/3. 

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3 Strain and season

Place a sieve over a bowl and pour the orange syrup through the sieve. Discard the solids. Add the salmon skin-side down, to a greased baking dish. Season with salt and pepper. Pour the orange glaze over the salmon.

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4 Bake and baste salmon

Arrange the orange slices on top of the salmon. Bake for 10 min. After 10 min, spoon the glaze from the bottom of the baking dish over the salmon. Bake for 10 min further until the fish is cooked through but still juicy (see pro tip). 

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5 Make mash

Meanwhile, cook the sweet potatoes in boiling water for 15-20 min until softened. Drain. Add the olive oil and mash with a potato masher (or puree in a blender) until smooth. Season generously with salt. Keep covered until serving.

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6 Boil green beans

Meanwhile, wash and trim the green beans. Cook the green beans in a pot of salted boiling water for 4-5 min until tender. Drain once cooked. Serve the orange salmon with the mash and the green beans. Spoon all of the remaining glaze from the baking dish over the salmon.

Tips for fussy eaters

Serve the salmon with regular mashed potatoes or oven-baked fries.

Pro tip

To caramelize the surface, turn the broiler on for the last few minutes of the cooking time.

Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.

Cooking Time: 40 min

Cals 771.5 · Prot 44.7 · Carbs 108.4 · Fat 19.7

Ingredients

Number of people

Salmon

Salmon fillet 350.00 Grams
Salt 1.00 Tsp
Black pepper 0.50 Tsp

Orange glaze

Orange 2.00 Pieces
Shallots 1.00 Pieces
Ginger 30.00 Grams
Honey 60.00 Grams

Mash

Sweet potatoes 600.00 Grams
Olive oil 1.00 Tbsp
Salt 1.00 Tsp

To serve

Green beans 250.00 Grams

Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.

Cooking Time: 40 min

Cals 771.5 · Prot 44.7 · Carbs 108.4 · Fat 19.7

Instructions

photo

1 Prep ingredients

Preheat the oven to 200°C/180°C fan. Peel the sweet potatoes and chop them into bite-size cubes. Juice half of the oranges. Slice the remaining oranges into round slices. Peel and finely chop the shallots. Peel and grate the ginger

photo

2 Simmer glaze

Add the orange juice, shallotsginger and honey to a small pan. Bring to a boil and simmer for 10-15 min or until reduced to 1/3. 

photo

3 Strain and season

Place a sieve over a bowl and pour the orange syrup through the sieve. Discard the solids. Add the salmon skin-side down, to a greased baking dish. Season with salt and pepper. Pour the orange glaze over the salmon.

photo

4 Bake and baste salmon

Arrange the orange slices on top of the salmon. Bake for 10 min. After 10 min, spoon the glaze from the bottom of the baking dish over the salmon. Bake for 10 min further until the fish is cooked through but still juicy (see pro tip). 

photo

5 Make mash

Meanwhile, cook the sweet potatoes in boiling water for 15-20 min until softened. Drain. Add the olive oil and mash with a potato masher (or puree in a blender) until smooth. Season generously with salt. Keep covered until serving.

photo

6 Boil green beans

Meanwhile, wash and trim the green beans. Cook the green beans in a pot of salted boiling water for 4-5 min until tender. Drain once cooked. Serve the orange salmon with the mash and the green beans. Spoon all of the remaining glaze from the baking dish over the salmon.

Tips for fussy eaters

Serve the salmon with regular mashed potatoes or oven-baked fries.

Pro tip

To caramelize the surface, turn the broiler on for the last few minutes of the cooking time.

Ingredients

Number of people

Salmon

Salmon fillet 350.00 Grams
Salt 1.00 Tsp
Black pepper 0.50 Tsp

Orange glaze

Orange 2.00 Pieces
Shallots 1.00 Pieces
Ginger 30.00 Grams
Honey 60.00 Grams

Mash

Sweet potatoes 600.00 Grams
Olive oil 1.00 Tbsp
Salt 1.00 Tsp

To serve

Green beans 250.00 Grams
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