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Dinner

Salmon + sweet potato + green beans

Omega-3s for recovery + complex carbs for the next day. Best as a rest-day or post-match dinner.

Servings
4
Total
30 min
Skill
Easy

What you need

Ingredients

Making for

4 servings

  • Salmon fillet0.5 lb
  • Sweet potato1 each
  • Green beans1 cup
  • Olive oil1 tbsp
  • Lemons0.25 each

Quantities scale linearly with servings. Round to the nearest practical amount when shopping.

Steps

  1. 1

    Roast the sweet potatoes

    Heat oven to 425°F. Cube 2 large sweet potatoes (skin on). Toss with 1 tbsp olive oil, salt, and pepper on a sheet pan. Roast 22 minutes, flipping once at the halfway mark.

    22:00

  2. 2

    Season the salmon

    Pat 4 salmon fillets (about 6 oz each) dry. Brush lightly with olive oil. Season with salt, pepper, and a squeeze of lemon juice.

  3. 3

    Steam the green beans

    Trim 1 lb green beans. Steam or microwave covered with 2 tbsp water for 4 minutes. They should still have a bite.

    4:00

  4. 4

    Cook the salmon

    Heat 1 tbsp olive oil in a non-stick pan over medium-high. Place salmon skin-side down. Cook 4 minutes without moving. Flip and cook 2-3 more minutes until just cooked through. The center should still be slightly translucent.

    6:00

  5. 5

    Finish with butter and herbs

    Take the salmon off heat. Add 1 tbsp butter and a sprinkle of fresh dill or parsley to the pan. Spoon the melted butter over each fillet.

  6. 6

    Plate it

    Plate salmon over the green beans. Sweet potatoes on the side. Squeeze a fresh lemon wedge over everything.

Coach's notes

  • Do not overcook salmon. Slightly underdone in the center stays moist.
  • Skin-on, skin-side-down first. The skin protects the flesh from drying out.
  • Salmon's omega-3s reduce inflammation. Great after a hard practice or match.