Salmon Sweet Potato Fennel Chips

Pan-seared salmon fillet served with crispy oven-baked chips made from a mix of pre-cooked potatoes and sweet potatoes, alongside roasted fennel wedges with a light yogurt-dill dip.

Ingredients

For the Chips: - 200 g potatoes, peeled and cut into wedges - 200 g sweet potatoes, peeled and cut into wedges - 1 tbsp olive oil - 1/2 tsp smoked paprika - Salt and pepper to taste

For the Fennel: - 1 large fennel bulb, cut into wedges - 1 tbsp olive oil - Salt and pepper to taste

For the Salmon: - 2 salmon fillets (approx. 150 g each) - 1 tsp olive oil - Salt and pepper to taste - Fresh dill for garnish

For the Dip: - 150 g low-fat Greek yogurt - 1 tbsp fresh dill, chopped - 1 small garlic clove, minced - Salt and pepper to taste

Instructions

  1. Pre-cook potatoes for resistant starch: Boil potato wedges in salted water for 10 minutes until just tender. Drain and let cool completely. Refrigerate for at least 4 hours or overnight.
  2. Preheat oven to 200°C.
  3. Toss the pre-cooked potato wedges and sweet potato wedges with olive oil, smoked paprika, salt and pepper.
  4. Spread chips on a baking tray lined with parchment paper in a single layer.
  5. Place fennel wedges on a separate baking tray, drizzle with olive oil, season with salt and pepper.
  6. Roast chips and fennel for 30-35 minutes, flipping halfway, until golden and crispy.
  7. Pat salmon fillets dry, season with salt and pepper.
  8. Heat olive oil in a non-stick pan over medium-high heat. Sear salmon skin-side down for 4 minutes, flip and cook another 3 minutes until cooked through.
  9. Mix yogurt with dill, garlic, salt and pepper for the dip.
  10. Serve salmon alongside chips and roasted fennel with yogurt-dill dip on the side.

Notes

  • Pre-cooking and cooling the potatoes increases resistant starch content, which helps slow blood sugar response.
  • The sweet potatoes add natural sweetness and extra fiber.
  • Fennel becomes wonderfully caramelized when roasted and pairs beautifully with salmon.

Variations

  • Herb variation: Add rosemary or thyme to the chips before roasting.
  • Lemon dip: Add a squeeze of lemon juice to the yogurt dip instead of garlic.
  • Parmesan chips: Sprinkle grated Parmesan over the chips in the last 10 minutes of roasting.
  • Mustard glaze: Brush salmon with a thin layer of Dijon mustard before searing.

Nutrients Estimate

Ingredient Amount Calories Fiber (g) Key Micronutrients
Potatoes 200 g 154 3.6 Potassium, Vitamin C, B6
Sweet potatoes 200 g 172 6.0 Vitamin A, Potassium, Manganese
Fennel bulb 150 g 47 4.7 Vitamin C, Potassium, Folate
Salmon fillets 300 g 540 0 Omega-3, Protein, B12, Selenium
Olive oil 3 tbsp 360 0 Vitamin E, Monounsaturated fats
Low-fat Greek yogurt 150 g 90 0 Calcium, Protein, Probiotics
Fresh dill 2 tbsp 2 0.2 Vitamin A, Vitamin C
Garlic 1 clove 4 0.1 Manganese, Vitamin B6
Total (serves 2) ~1369 ~14.6