Salmon, Sweet Potato Mash, Mushrooms & Crispy Asparagus


Calories: 1049kcal (or 643kcal)

Macros: 69g Protein, 104g Carb & 43g Fat


Such a fulfilling yet healthy dinner. Serving a seared salmon fillet encrusted with seasoning over a bed of fluffy and buttery Sweet Potato Mash, then topped with a little creamy parsley sauce – WINNER! Perfectly balanced with sautéed mushrooms and some crispy Asparagus cooked in Avocado Oil. Absolutely no absence of flavour, yet not a processed ingredient in sight. Moreover, if you dial the Sweet Potato volume down a little, you’d get a balanced plate in terms of macros. Drop to a single fillet of Salmon, 250g of Sweet Potato and 10g of Butter and save 406 calories.


  • Salmon Fillets (skin removed) – 2x Fillets / 200g
  • Lemon & Dill Fish Seasoning – generous coating across Salmon
  • Sweet Potato – 430g
  • Grass-fed Butter – 15g
  • Mushrooms – 8x medium
  • Asparagus – 10x spears
  • Avocado Oil – 1x teaspoon
  • Seasoning
    • Chives – sprinkle
    • Seat Salt – dash
    • Black Pepper – dash
  • Creamy Parsley Sauce (with milk) – 1/5 serving

Salmon & Sweet Potato Mash


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. Mushrooms and Asparagus are prebiotics for the microbiome due to their fibre content — augmenting the growth of beneficial bacteria such as Acidophilus and Bifidobacterium. Asparagus also contains folate, vitamins A, C, E and K, as well as chromium, a trace mineral that can enhance the transport of blood sugar into your cells.


Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel.

Leave a comment

BYB Notifier
%d bloggers like this: