Pan-Seared Salmon with Avocado & Sweet Potato Mash
A skin-supporting meal rich in omega-3s and antioxidants to help clear post-Whole30 breakouts. This mediterranean-inspired seafood (whole30) ready in about 20 minutes pairs (6 oz each), skin-on Salmon fillets, medium, peeled and cubed Sweet potatoes, medium, pitted and diced Avocado for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 (6 oz each), skin-on Salmon fillets
- 2 medium, peeled and cubed Sweet potatoes
- 1 medium, pitted and diced Avocado
- 1 tbsp Olive oil
- 1/2 tsp Garlic powder
- 1 tsp Lemon zest
Instructions
- Step 1: Place sweet potatoes in a pot, cover with water, and bring to a boil. Cook for 15 minutes until fork-tender, then drain thoroughly and mash with 1/2 tbsp olive oil until smooth and lump-free.
- Step 2: Pat salmon fillets dry with paper towels. Season both sides with garlic powder and lemon zest, then heat 1/2 tbsp olive oil in a skillet over medium-high heat until shimmering.
- Step 3: Place salmon skin-side down in the skillet; cook undisturbed for 5 minutes until skin is crisp and golden, then flip and cook for 3 more minutes until fish flakes easily with a fork.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Salmon with Avocado & Sweet Potato Mash take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Salmon with Avocado & Sweet Potato Mash?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Pan-Seared Salmon with Avocado & Sweet Potato Mash?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Salmon with Avocado & Sweet Potato Mash for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Salmon with Avocado & Sweet Potato Mash whole30?
Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Quick to prep and the results are amazing. A real keeper.
- ★★★★★
Made this for my family and everyone asked for the recipe.
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
