Baked Salmon with Sweet Potato Recipe (450 Cal, 42g Protein) | Eati

- 180g salmon fillet (skin-on) - 200g sweet potato (about 1 medium) - 1 tsp olive oil - Salt, pepper, garlic powder - Fresh dill or parsley to serve - Lemon wedges

1. Preheat oven to 200°C / 400°F. 2. Scrub sweet potato, pierce with a fork, and microwave 5 minutes or roast 40–45 minutes until tender. 3. Place salmon skin-side down on a lined baking tray. Season with olive oil, salt, pepper, and garlic powder. 4. Bake salmon 12–15 minutes until flesh flakes easily with a fork. 5. Halve the sweet potato, season with a pinch of salt. 6. Plate salmon alongside sweet potato. Garnish with dill and lemon. 7. Log in Eati: type 'baked salmon 180g, sweet potato 200g' to track your macros automatically.

Per serving (estimated): Calories: 450 kcal Protein: 42g Fat: 14g Carbohydrates: 30g Macro split: 37% protein / 28% fat / 27% carbs Protein per 100 calories: 9.3g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Salmon and sweet potato is one of the most nutrient-dense pairings for muscle gain and fat loss — combining anti-inflammatory omega-3s, complete protein, and slow-release carbohydrates. Macro breakdown (estimated): • 450 calories • 42g protein • 14g fat (mostly unsaturated) • 30g carbohydrates Salmon's unique advantage: Farmed Atlantic salmon provides ~25g of protein and 13g of healthy fat per 100g. The omega-3 fatty acids (EPA and DHA) reduce post-training inflammation, support testosterone production, and have been shown in controlled trials to increase the rate of muscle protein synthesis when combined with resistance exercise. This is a benefit no chicken breast or beef cut provides at the same level. Sweet potato as a performance carb: With a glycemic index of 44–61 (lower than white potato), sweet potato delivers 20g of carbs per 100g with 3g of fiber, beta-carotene, and potassium — the electrolyte depleted most rapidly during exercise. The natural sweetness pairs beautifully with the richness of salmon, requiring almost no seasoning.

1. Honey glazed (480 cal, 42g protein): brush salmon with 1 tsp honey + Dijon mustard before baking. 2. Teriyaki (470 cal, 42g protein): use 1 tbsp low-sodium teriyaki as a glaze. 3. Mashed sweet potato (450 cal, same macros): mash with a little almond milk for a smoother texture. 4. Low-fat version (360 cal, 42g protein): use 150g skinless salmon fillet, reduce oil to 0.5 tsp. 5. Add greens (460 cal, 43g protein): roast asparagus or green beans alongside for extra fiber.

Bake 4 salmon fillets and 4 sweet potatoes on the same tray simultaneously. Store refrigerated up to 3 days. Reheat salmon gently at 140°C / 285°F for 8 minutes to avoid drying out. Sweet potato reheats well in microwave (2 minutes).