Asian Salmon with Rainbow Chard & Sweet Potato Mash

2 min read


Calories: 974 kcal (or 542 kcal smaller portion)

Macros: 69g Protein, 77g Carb & 47g Fat


Braised Rainbow Chard soaked with the Soy & Ginger Sauce from the Salmon was a surprise to the system! Crunchy richly coloured stems, wilted leaves with the umami and salty vibe of the sauce is a beautiful combination. The Buttery Sweet Potato mash has more depth and flavour than normal mash, and then you add the perfectly pan-fried sesame Salmon over the top and… boom! Rich tastiness, healthy fats, low GI starchy carbs and the moreish flavours of Soy Sauce, all within a reasonable amount of calories. Done. 😋

For a smaller portion, drop to one Salmon fillet, 200g of Sweet Potato and 10g of Butter. This would save you 432 calories, without compromising on the flavours or nutritional goodness whatsoever.

Asian Salmon with Rainbow Chard & Sweet Potato Mash p2


  • Wild-Caught Salmon (with skin) – 2x Fillets
  • Soy Sauce – 1x teaspoon
  • Crushed Ginger (lazy) – ½ x teaspoon
  • Toasted Sesame Seeds – 1x teaspoon
  • Sweet Potato – 340g
  • Grass Fed Butter – 20g
  • Rainbow Chard – 200g 
  • To Season & Garnish – Rock Salt & Coriander 

Asian Salmon with Rainbow Chard & Sweet Potato Mash p3


  • Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
  • Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
  • Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
  • Sesame seeds have a high source of cholesterol-lowering phytosterols and is a good source of iron, magnesium and fibre.
  • Rainbow Chard is an outstanding way to get Vitamin A and K, with a cup meeting 60% and over 100% of your RDA respectively. Rainbow Chard has higher concentrations of Vitamin C and E compared to Swiss Chard. Furthermore, Chard is a good source fo dietary fibre and is a rich source of polyphenols and  antioxidant compounds, with the highest concentration in the deeply coloured parts of stems.

Asian Salmon with Rainbow Chard & Sweet Potato Mash p4

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