This salmon and hash recipe sacrifices nothing as far as taste is concerned and provides plenty of fuel for growing muscles. In addition to offering a great source of protein, salmon is loaded with healthy fats. For this recipe, I’ve given it some nice heat and flavor using Cajun spice and created some great fruit- acid balance in the sauce without the excess fat you get when you use butter.

It’s pretty easy to make and is really a hearty, balanced meal. This recipe yields four servings, but you may not want to share.


  • 4 6 oz salmon fillets
  • 1 cup onion, thinly sliced
  • 1 medium red pepper, roasted
  • 1 large potato, pre-cooked and diced
  • ½ cup fresh spinach
  • 2 tbsp low sodium Cajun spice blend
  • ¼ cup apple juice
  • 2 tbsp grapeseed oil
  • 2 tbsp goat cheese
  • 1 ½ tbsp mint, dill, chives, or parsley (optional)


  1. Make sauce - Add pepper, apple juice, cheese, and spinach to a blender and purée until smooth. Season to taste with your favorite herbs or spices; set aside.
  2. Cook salmon - Evenly sprinkle Cajun spice on both sides of all four fillets, and set aside until pan is ready. Place your heavy-bottom pan over high heat, add half of the oil, and heat until it’s on the verge of smoking. Then, reduce the heat to medium and add seasoned salmon. Cook for about 4 to 5 minutes, then flip. Continue cooking fillet on second side for an additional 4 to 5 minutes.
  3. Prepare potato hash - Place a medium sauté pan over high heat, and add remaining oil, onions, and potatoes. Cook for about 7 to 8 minutes, or until potatoes have browned; reduce heat to low. Add fresh herbs and stir with a spoon to allow the flavors to blend with potatoes and onions for about 2 minutes.
  4. Plate - Portion potatoes in center of plate, top with salmon, drizzle with warmed sauce, and enjoy!
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