Lemon-and-dill salmon over a naturally sweet mash of sweet potato and carrot, made creamy with Greek yogurt. One plate is 29g of protein for 319 calories — comfort food that stays light.

Blending carrot into the sweet-potato mash adds sweetness and colour for barely any calories.

Ingredients

  • For the mash
  • Sweet potatoes — 2 medium [P 4 C 52 F 0]
  • Carrots — 2 large [P 2 C 14 F 0]
  • Fat-free plain Greek yogurt — ¼ cup [P 6 C 2 F 0]
  • Milk — ¼ cup (1% skim) [P 2 C 3 F 0]
  • Garlic — 3 cloves
  • Salt, pepper — to taste
  • For the greek salmon
  • Salmon fillets — 2, ~115 g each [P 46 C 0 F 14]
  • Dry dill — 1 tsp
  • Lemon — ½, squeezed
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, oregano, garlic powder, onion powder — to taste

Method

  1. Boil. Chop the sweet potato and carrot, boil with the garlic cloves 15 minutes until tender; drain.
  2. Cook the salmon. Season with dill, lemon and the spices; pan-cook 4 minutes a side.
  3. Mash. Blend or mash the sweet potato, carrot, garlic, yogurt, milk, salt and pepper until smooth.
  4. Plate. Salmon over the mash.

What to eat it with

  • Tzatziki — the yogurt-cucumber sauce from the souvlaki recipe.
  • A green salad.
  • Extra lemon.

Variations

  • Spiced mash: ginger, cinnamon and a touch of brown sugar for a sweeter kick.
  • Any fish in place of salmon.
  • Regular potato for the mash.

Honest notes

  • Fibre: about 6g a serving, from the sweet potato and carrot.
  • Salmon note: the 7g fat is mostly omega-3s.
  • Macros: reconcile with the per-serving 319 cal / 29g protein listed; no correction needed.