Sweet Potato, Salmon and Vegetable Sauce

Rustling up something during the week to break away from the regular food for the week we make always proves difficult for some. It doesn’t have to be. Sometimes all it takes is a few simple ingredients as I used in mine and voila food is ready. I have received numerous requests at this point to develop a low-carb nigerian timetable and I promise it’s something I am working on. This would be a meal that would feature on that time-table. It is also important to understand the benefits of what we are eating so we make more of an effort to incorporate certain items in our meals.

Sweet Potatoes

They are high in Vitamin C, B6 and D which help with preventing colds and flu viruses, prevents heart attacks, and helps with energy levels. 

They also contain Iron which assists with red and white blood cell formation.

They contain carotene which helps improve eyesight.

Salmon

It is a great source of Omega 3 Fatty acids which helps improve brain function

Apart from the protein content, it is a great source of selenium which helps reduce joint inflammation. 

Ingredients

1 large piece of Salmon (If you don’t have access to salmon use any fish available to you)

1 small sweet potato

2 cups of chopped spinach (use any green vegetable available to you)

1 cup of chopped red bell pepper, carrots, onions

1/2 cup of chopped shrimps

1/2 teaspoon of butter (You can use healthier oil alternatives)

Seasoning cubes

1 tablespoon of Suya Spice 

Pinch of salt

Method

Season your fish with Suya spice and 1 seasoning cube.

In a non-stick or well-greased pan on medium, place your fish to brown on both sides.

Then add 3 tablespoons of water to the pan, cover the pan and reduce heat to low so the fish can steam.

In a separate pot, boil your sweet potatoes with the skin and a pinch of salt. I say boil with the skin because it is a good source of fibre. For it to boil faster, cut up the potato into smaller pieces and when a fork can go through it easily, it is done. 

In a separate pan, heat up your butter on medium heat and stir fry your chopped vegetables with the shrimp except the green vegetables. Season with the seasoning cubes and stir fry till the shrimp turns orange and is cooked which should take about 3-5 minutes. Then stir in your green vegetables for about 1-2 minutes and serve with your fish and potatoes.