Cooking the salmon is simple. I love my cast iron skillet, especially for fish and I'm going to use it for my Italian pork tenderloin with carrots and potatoes for tomorrow (blog coming soon). I heat my skillet to med to med high heat. When the pan is hot, I add the salmon, so it sears, then I turn it and cook the other side. Both sides get seared, and depending on the thickness, I would say cook it 3-5 minutes per side.
The potatoes are so simple. I love the baby yukon gold potatoes. I cut them in half and put them in a microwave bowl, cover them with saran wrap (I don't let the wrap touch the food), and I cooked them for about 4-4.5 minutes. When they are done, I take an 8" cake pan line it with foil and spray it with olive oil using my misto. I then added the potates, sprayed them with olive oil, then I seasoned with salt, pepper, and ranch seasoning. I baked at 400 degree while my salmon was cooking. The microwave pretty much cooked your potatoes, you are just adding some "crunch". When it is almost done, I turn the oven up to broil, sprinkle the potatoes with a little bit of parmesan cheese and cooked for another 5 minutes. So yummy!
So, whoever said eating healthy isn't good, doesn't know what they are talking about. It was awesome if I do say so myself.