Frugal Foodie Mama: Pan Seared Salmon with Asparagus & Sweet Potato "Rice"

Tuesday, February 24, 2015

Pan Seared Salmon with Asparagus & Sweet Potato "Rice"

I am partnering with Mazola Corn Oil today to bring you all this heart healthy & flavorful recipe for Pan Seared Salmon with Asparagus & Sweet Potato "Rice"...
Pan Seared Salmon with Asparagus & Sweet Potato "Rice"- a heart healthy & flavorful dinner recipe
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This Pan Seared Salmon with Asparagus & Sweet Potato "Rice" is a heart healthy powerhouse dish, folks. From how it is cooked to each and every ingredient in this, there isn't one thing about this delicious recipe that isn't good for your ticker. ;)
Which is great news since February happens to be American Heart Health month! 

Keeping my heart healthy and heart disease at bay has always been a concern of mine. My grandfather on my dad's side died when I was less than a year old from a heart attack. Though I met him, I really have no memories of him. And growing up, I watched my father make strides to stay healthy and active. Having had both of his parents die before the age of 50, he was determined to not give his genetics any additional help. Staying active and eating healthy, leading a healthier lifestyle, and keeping the "bad stuff" in moderation was something I learned to do in my life early on.

When Mazola Corn Oil reached out to me to develop a heart healthy recipe to share with you all for American Heart Health month, I was more than eager to get on board. I did the research and made sure to pack this fresh & flavorful dish with plenty of the heart healthy good stuff- salmon, sweet potatoes, red bell pepper, walnuts, asparagus, and Mazola Corn Oil...

Pan Seared Salmon with Asparagus & Sweet Potato "Rice"- a heart healthy & flavorful dinner recipe
Pan Seared Salmon with Asparagus & Sweet Potato "Rice"

by Frugal Foodie Mama
Prep Time: 25 minutes
Cook Time: 30 minutes, total
Ingredients (4 servings)
  • 1 lb salmon filet
  • 1/3 cup chopped walnuts
  • 2 tbsp Mazola corn oil, divided
  • 1 large red bell pepper, diced
  • 1 shallot, peeled and finely diced
  • 1 tsp smoked paprika
  • Salt & pepper- for seasoning salmon & sweet potato rice
  • 4 medium sweet potatoes (or 2 large), peeled & finely shredded
  • 8oz of steamed asparagus spears
Instructions
Set a large cast-iron skillet over high heat. Once heated for 3-4 minutes, add 1 tbsp of the Mazola Corn Oil. Tilt the pan to coat the bottom evenly and heat until the oil is almost smoking, about 30 seconds. Season the salmon with the salt and pepper and add to the skillet, skinned side up. Cook until golden brown & crispy on the bottom, about 4 minutes. Turn the salmon over, lower the heat to medium and sear until just cooked, 3 to 4 minutes longer. Remove the salmon from the skillet and set aside.

Add the chopped walnuts to the hot skillet and toast until fragrant- about 2-3 minutes. Remove from the pan & set aside.

Add in the remaining 1 tbsp of Mazola Corn Oil to the skillet. Add in the shallots and red pepper and saute for 2-3 minutes. Season with the paprika and salt & pepper. Add in the shredded sweet potatoes. Cook another 10-15 minutes until the sweet potato is tender and cooked through. Stir frequently. Taste the "rice" and add in a little more salt & pepper if needed.

To plate- create a bed with the sweet potato "rice". Sprinkle the rice with the toasted walnuts. Lie the asparagus spears on top of the rice, and then the salmon on top of the asparagus.
Serve and enjoy!
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 Mazola Corn Oil is a heart healthier option than many other, high saturated fat alternatives.

Okay, I know you all are wondering this, so let's just get to the question at hand- why Mazola Corn Oil and not olive oil in this heart healthy dish? Mazola Corn Oil is a heart healthier option than many other, high saturated fat alternatives, and a study published in the January/February 2015 Journal of Clinical Lipidology shows corn oil significantly reduces cholesterol more than extra virgin olive oil. Lower cholesterol levels mean a healthier heart. Also, corn oil has a higher smoking point than extra virgin olive oil making it more ideal for cast iron cooking. And why cook with a cast iron skillet? Because cooking with cast iron actually fortifies your food with iron! And iron is essential for heart health.  I told you all that this recipe is a heart healthy powerhouse. ;)
Pan Seared Salmon with Asparagus & Sweet Potato "Rice"- a heart healthy & flavorful dinner recipe

I have a confession to make- the sweet potato "rice" was totally an accident. I had originally been going for a sweet potato hash, but left the food processor running a little longer than I had planned. And well, the sweet potato shreds ended up being a little finer than what I was had been going for. I went with it anyways, and this ended up becoming a very tasty and unique side dish that I cannot wait to make again! ;)
Pan Seared Salmon with Asparagus & Sweet Potato "Rice"- a heart healthy & flavorful dinner recipe
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How do you keep your heart healthy?
Which of your favorite healthy dishes could you swap Mazola Corn Oil in to make it even heart healthier? :)

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