Taters + Fish

April 19, 2013


Alaska Seafood keeps me informed of the happenings on their side of the world. Everything from salmon seasons to new recipes to cook fish frozen to a new Alaska seafood app.

They recently sent me a taste of Keta salmon, aka chum salmon. Don’t you think Keta is a prettier name Winking smile

There are five species of salmon –

  1. King (Chinook)
  2. Sockeye (Red)
  3. Coho (Silver)
  4. Keta (Chum)
  5. Pink

I have tried King (my favorite so far because it’s so succulent!) and Sockeye and Coho. [Plus Wild Alaskan Black Cod and Halibut – all amazing!]

And now Keta. The Keta is known for being pink (as opposed to redish or orange in color) and mild. It was just that – a salmon for those who might not be wild (haha) about the fish. It almost reminded me of trout! As a salmon fanatic I still loved it.

Our go-to fish cooking technique is the pan-sear, oven finish. We season the fish with salt and pepper (and whatever else is the flavor du jour) and then cover a stainless steel skillet with some sunflower oil and place the fish skin-side up in the pan for a nice sear. Once we’re able to shake it in the pan, we flip and finish it by putting the pan and all in a 400* oven for about 10 minutes, until it looks cooked through and flakes with a fork. Or if you’re serving a lot, you could transfer to a baking sheet. This method never fails to produce a crispy fish!


When we visited Gina a few weeks ago she made the most delicious mashed sweet potatoes. Inspired, we made them ourselves this week (enough for two dinners!) I am not sure I have ever made mashed sweet potatoes before, but our technique was as follows:

Diced 3 large potatoes into big cubes and boiled for about 10 minutes, until tender. (I didn’t even peel them – the skins are my favorite part.) Then I drained and transferred them to a bowl where I used my stick blender to roughly mash. Worked like a charm!  I added some butter, salt, pepper, cinnamon, cayenne and maple syrup to season. Absolutely loved them!! (Oh, and I pulled some out pre-seasoning for Mazen!)


For the kale salad, we pulled kale from the stalks and then literally massaged it with our hands with Garlic Gold oil (I just bought some more after a long hiatus!) and lime juice (about a tablespoon of each) and salt. Then I tossed in avocado and red pepper.

This meal could have easily had my favorite kale chips and sweet potato fries instead, but I’m glad we did something different.


Bon appetit!

Previous post:

Next post:

{ 37 comments… read them below or add one }

1 Katie @ Peace Love & Oats April 19, 2013 at 8:35 am

I never would have thought to use a stick blender like that for potatoes! (granted, I’ve never made mashed potatoes nor have such a blender…) but it looks delicious!


2 Matt April 19, 2013 at 2:06 pm

You have to be careful because it’s easy to turn them gummy if blended too long


3 Ashley @ Sweat for Sweets April 19, 2013 at 8:45 am

Well look at that well-balanced meal ;) I would love to try making mashed sweet potatoes, but my bf hates all thinks mashed potato, so it won’t be happening anytime soon haha. Thanks for the tips on the crispy fish.. I’ll try your technique out soon.


4 Deb @ Dietitian Debbie Dishes April 19, 2013 at 8:45 am

I love that each element of this meal is so simple to prepare! I never knew that there were so many species of salmon to choose from – I’ll have to look for those others in the store. :-) Thanks for posting the sweet potato recipe – I can’t get enough of them!


5 Anele @ Success Along the Weigh April 19, 2013 at 8:46 am

All of it looks so wonderful! There’s nothing like a perfectly cooked piece of fish and those sweet potatoes look awesome! Have a great weekend!


6 Kat @ Kat's Health Corner April 19, 2013 at 8:56 am

Wow, I honestly had no idea there were so many different kinds of salmon. Do nutrients vary from salmon to salmon?


7 Leslie April 19, 2013 at 9:19 am

The salmon sounds delish. Everytime I make salmon, I have to google how to cook it. I will definitely be trying your method next. Maybe I’ll even pin it to make it easy to find again. Thank you!


8 Jola April 19, 2013 at 9:25 am

Why do you have to massage the kale?


9 KathEats April 19, 2013 at 11:54 am

To help break the cell walls and make it easier to eat


10 Jola April 19, 2013 at 1:20 pm

Ah okay. Thank you! Doesn’t it get soggy?


11 Jane @ Not Plain So Jane April 19, 2013 at 9:29 am

I like that the fish is not super pink. So much salmon is dyed in the US!


12 Anna April 19, 2013 at 9:34 am

Hey kath — as an east coaster who fishes for salmon in the fall — you forgot steelhead and I think there’s also Atlantic salmon. Fishing for salmon is the neatest thing — they are a really interesting fish to watch swim and spawn. Usually by the end of their journey they are pretty rugged and tough to eat but it is amazing how powerful they are. Anyway, they are much tastier from the store.


13 Kim @ Hungry Healthy Girl April 19, 2013 at 9:36 am

Looks like a delicious meal!! I had a salad last night topped with grilled salmon last night; which is, so far my favorite way to eat salmon. I’ll have to give your method a try!


14 Simply Life April 19, 2013 at 9:50 am

Looks like a great meal!


15 Kristen @ Change of Pace April 19, 2013 at 10:29 am

I just got a stick blender and it’s still in the box! I need to get it out for some mashed taters :)


16 Erin Motz April 19, 2013 at 10:30 am

I’ve been on the fence about buying that hand blender… do you use yours often? Do you use it for other things besides mashing potatoes?


17 KathEats April 19, 2013 at 11:57 am

Yes using it all the time now. Baby food to smoothies


18 Laurie April 19, 2013 at 10:42 am

I just LOVE my stick blender (I have the same color as yours!) and use it all the time. I can’t believe I use to have to take hot bowls of soups from my stove pot and transfer them into my blender to blend into creamy soups – only to have them shoot out of my blender and make a huge kitchen mess! I’m 52 and only JUST figured out the beauties of a stick blender! You are way ahead of me, Kath!!


19 Hillary | Nutrition Nut on the Run April 19, 2013 at 10:49 am

I eat so many sweet taters; I don’t know why I never think to mash ‘em up. Thanks for the idea.


20 eliz@ourcrazysweetlife April 19, 2013 at 11:06 am

Hand-blender = brilliant! Perfect for a new mom who somehow still manages to get good food on the table!


21 Elaine April 19, 2013 at 11:32 am

Where are you ordering your Alaskan salmon from? We eat salmon several times a week but usually Atlantic which is no where as good or healthy as Sockeye or Coho (my favs). I’d be interested in ordering from Alaska if prices are reasonable.


22 KathEats April 19, 2013 at 12:03 pm

They sent it to me but I’ve researched buying some next and there are tons of places that ship from Alaska . When I’m ready I’m going to find one with a free shipping sale and go for it.


23 Amy April 19, 2013 at 1:37 pm

Oh man I just love salmon so much! I live in the salmon capital of the world (in British Columbia) and I grew up catching salmon (my favourite are Spring aka Chinook) and cooking it for dinner that night. Such a wonderful, light and fresh flavour! I hope you get a chance to try summer Spring salmon at some point! They are fantastic!


24 Alyssa @ Road to RD April 19, 2013 at 1:48 pm

I love the color of your stick blender!


25 Shel@PeachyPalate April 19, 2013 at 2:10 pm

I’m more of a baked or roasted sweet potato fan…though mashed makes a great pie topping!


26 Ashli - The Sweat Revolution April 19, 2013 at 3:01 pm

I’ve never thought to use my stick blender to mash potatotes – I’m still doing the old fashioned way :) Thanks for the tip!


27 Michelle @ A Healthy Mrs April 19, 2013 at 3:29 pm

Looks delicious & seems pretty simple! I’ll have to try this out!


28 Jennifer April 19, 2013 at 4:11 pm

That’s exactly how I make my mashed sweet potatoes except I peel them. I never thought of leaving the peel on, though. I’ll have to try that.


29 Mommypage April 19, 2013 at 6:10 pm

That sounds delicious! We haven’t tried the Keta salmon before! It looks amazing though. I hope you enjoyed it. That’s a great idea to add the sweet potatoes with it as well.


30 Lisa Langenfeld April 19, 2013 at 9:40 pm

I absolutely love fish! I grew up in a small Alaskan town catching halibut, salmon (all types) and black cod — black cod, red salmon and king are my favs! Thanks for the wonderful suggestion on the pan sear/oven. I just pulled a package of red salmon from the freezer that we caught last fall, so I am going to try your method tonight. Have a great weekend!! ~Lisa


31 Lacy April 19, 2013 at 10:45 pm

I have the same stick blender (color too!) and just love it. I gifted my mom the pink one and she gifted my sister one at her baby shower. Mashed cauliflower, potatoes, soup- handles it all.

Anyway- I’ve just found your blog and started reading, so hi! It’s a fun concept the “kitchen newbie couple.” Keep it up!


32 Emily April 20, 2013 at 6:40 am

Totally off subject but I am headed to Trader Joes today! I get there once in a blue moon because it is in Towson and I live in York! haha…Anyway…I can’t wait for my “kid in a candy shop” experience! What are some product must haves! I know that you mention TJ’s a lot so I was wondering if you could throw some recs my way! Thanks!


33 KathEats April 20, 2013 at 8:04 am

Smoked trout, sunflower butter and cilantro hummus


34 Chelsea @ One Healthy Munchkin April 20, 2013 at 6:59 am

I love salmon, but I’ve only tried one or two species. I don’t think I’ve even seen some of those at my local fish market before! I need to try to track down those others to try during BBQ season!


35 Julie H. of Spinach and Sprinkles April 21, 2013 at 5:42 pm

I’ve been meaning to ask- when you pulled out some sweet potatoes for M- did you feed him the mashed sweet potatoes with the skin? ……The skin is one of my favorite parts too! I was just curious if you feed them to Mazen if they got mashed enough so that the would eat them. Super curious! …….Doesn’t the skin contain a lot of good fiber and other things?


36 KathEats April 22, 2013 at 8:09 am

His had skin, but I pulled out the bigger pieces and ate them myself : )


37 Jessica Butts July 1, 2013 at 10:13 pm

I am trying to like salmon, but as a Midwesterner it is sometimes difficult. This type sounds like it might be good for a salmon beginner. I wonder if they sell it at whole foods… :)


Leave a Comment

Current ye@r *

Previous post:

Next post: