Herb-crusted salmon with cauliflower mash – a dish that’s yummy and packed with nutrients and surprisingly easy to make.
Let me take you back to the day I discovered the magic of cauliflower mash. It was a chilly autumn evening, and I was craving something comforting but didn’t want to indulge in high carb. mashed potatoes. On a whim, I decided to experiment with a head of cauliflower sitting in my fridge. I had heard cauliflower rice was delicious. So why not try cauliflower mash? Little did I know this decision would change my culinary perspective forever!
I was skeptical as I steamed the cauliflower and blended it with a touch of butter and seasoning. How could this vegetable possibly rival the creamy comfort of traditional mashed potatoes? But when I took that first bite, my eyes widened in disbelief. The cauliflower mash was incredibly smooth, luxuriously creamy, and had a subtle, nutty flavor that was absolutely divine. I was amazed at how something so healthy could taste so indulgent!
From that moment on, cauliflower mash became a staple in my kitchen. Paired with the herb-crusted salmon in this recipe, it creates a meal that’s not only satisfying but also aligned with a health-conscious lifestyle. Whether you’re looking to cut down on carbs, increase your veggie intake, or simply try something new, this dish is sure to impress. If you want to impress the kid crowd use purple cauliflower for a purple princess mash.
Key Takeaways
- Cauliflower Mash as a Low-Carb Alternative – Cauliflower mash is a creamy, delicious, and nutrient-rich substitute for traditional mashed potatoes, making it perfect for a health-conscious diet.
- Salmon’s Longevity Benefits – Wild-caught salmon is packed with omega-3 fatty acids, protein, and essential B vitamins, supporting heart health, brain function, and overall longevity.
- Simple Cooking, Big Flavor – This herb-crusted salmon recipe is easy to make yet delivers restaurant-quality flavors with fresh herbs, almond flour, and lemon zest.
- SIS Tip: Easy Cleanup – Using parchment paper when roasting fish or veggies minimizes mess and prevents sticking for hassle-free cooking.
- Versatile and Kid-Friendly – You can make this dish visually exciting by using purple cauliflower for a fun twist on cauliflower mash.
- Balanced Nutrition – This meal combines protein, healthy fats, fiber, and antioxidants from salmon, cauliflower, and asparagus for a well-rounded, nutrient-dense dish.
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SIS - Simple is Smart Tip
When you roast fish or veggies in the oven, cover your roasting pan with baking parchment paper. The parchment paper makes clean-up simple and keeps the fish, meat, or veggies from sticking to the pan.
Longevity Nutrition of Salmon
Salmon plays a crucial role in a longevity-focused diet. Rich in high-quality protein and packed with omega-3 fatty acids, particularly EPA and DHA, salmon supports heart health and reduces inflammation – key factors in promoting a longer, healthier life. Salmon is also an excellent source of B vitamins, especially B12 and niacin, which are essential for cellular energy production. These vitamins help convert the food we eat into usable energy, powering our cells and supporting your Longevity Switch™.
Ingredients for Herb Crusted Salmon with Cauliflower Mash.
For the Salmon
- Wild-caught salmon: Rich in omega-3 fatty acids, supporting heart and brain health
- Almond flour: Provides healthy fats, protein, and vitamin E for cellular health
- Fresh herbs (parsley, dill, thyme): Packed with antioxidants and anti-inflammatory compounds
- Lemon zest: Contains vitamin C and flavonoids for immune support
- Olive oil: Offers heart-healthy monounsaturated fats and polyphenols
- Longevity seasoning blend: Contains minerals and trace elements beneficial for overall health.
For the Cauliflower Mash
- Cauliflower: Packed with fiber, vitamins C and K, and antioxidants, supporting digestive health and reducing inflammation
- Butter/ghee: Contains beneficial fatty acids and fat-soluble vitamins, promoting nutrient absorption and brain health
- Unsweetened almond milk: Low in calories, rich in vitamin E, and a good source of calcium for bone health
For the Asparagus
- Asparagus: Rich in folate, vitamins A, C, and K, and a powerful antioxidant called glutathione, supporting cellular health and detoxification
- Olive oil: Packed with heart-healthy monounsaturated fats and polyphenols, promoting cardiovascular health and reducing inflammation
- Salt and pepper: When used in moderation, they enhance flavor without adding significant calories, while black pepper offers antioxidant and anti-inflammatory properties
Step by Step Instructions for Herb Crusted Salmon.
. Preheat your oven to 400°F (200°C).
Start with the cauliflower mash:
- Steam the cauliflower florets until very tender, about 10-12 minutes.
- Transfer to a food processor with butter and almond milk.
- Blend until smooth, season with salt and pepper, and keep warm.
Prepare the herb crust:
In a small bowl, mix almond flour, chopped herbs, lemon zest, salt, and pepper.
Cook the salmon:
- Pat the salmon fillets dry and season with salt and pepper.
- Heat olive oil in an oven-safe skillet over medium-high heat.
- Sear the salmon skin-side up for 2-3 minutes until golden.
- Flip the fillets, press the herb mixture on top, and transfer the skillet to the oven.
- Bake for 8-10 minutes until the salmon is cooked through and the crust is golden.
While the salmon bakes, prepare the asparagus:
- Toss asparagus with olive oil, salt, and pepper.
- Arrange on a baking sheet and roast in the oven for the last 6-8 minutes of the salmon’s cooking time.
Plate your dish:
- Spoon the cauliflower mash onto plates.
- Place the herb-crusted salmon on top.
- Arrange the asparagus spears in a heart shape beside the salmon.
- Garnish with lemon wedges
FAQ
Q: Is this recipe suitable for a low-carb diet?
A: Absolutely! This recipe is perfect for those following a low-carb lifestyle. The cauliflower mash is a great low-carb alternative to traditional mashed potatoes, and both the salmon and asparagus are naturally low in carbohydrates while being nutrient-dense.
Q: Can I use frozen salmon instead of fresh?
A: While fresh, wild-caught salmon is ideal for optimal flavor and nutrition, you can use frozen salmon if that’s what you have on hand. Just make sure to thaw it completely in the refrigerator before cooking, and pat it dry to ensure the herb crust adheres well.
Q: What can I substitute for almond flour if I have a nut allergy?
A: If you have a nut allergy, you can substitute the almond flour with ground sunflower seeds or pumpkin seeds for a similar texture. Alternatively, you could use gluten-free breadcrumbs or even finely crushed pork rinds for a crispy crust
Q: How can I make this recipe dairy-free?
A: To make this recipe dairy-free, simply replace the butter or ghee in the cauliflower mash with olive oil or a dairy-free butter alternative. You can also use coconut milk instead of almond milk for a creamier texture.
Q: Can I prepare any parts of this meal in advance?
A: Yes! You can prepare the herb crust mixture and trim the asparagus a day in advance. The cauliflower mash can also be made ahead and reheated gently before serving. For the best texture and flavor, it’s recommended to cook the salmon just before serving.
Q: What’s the best way to ensure the salmon doesn’t overcook?
A: To avoid overcooking the salmon, use a meat thermometer to check the internal temperature. The FDA recommends cooking salmon to 145°F (63°C) for food safety, but many chefs prefer 125°F to 130°F (52°C to 54°C) for a more tender, moist result. Remember that the salmon will continue to cook slightly after you remove it from the heat.
Herb-Crusted Salmon with Cauliflower Mash
Equipment
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- To see the ingredient amounts in metric units, click the blue "METRIC:" button between the ingredients and the instructions for this recipe.
Ingredients
- 2 wild-caught salmon fillets (6 oz each)
- 2 tbsp almond flour
- 1 tbs parsley
- 1 tbsp fresh dill
- 1 tsp fresh thyme
- zest 1 lemon
- 1 tbsp olive oil
- salt and pepper to taste
Cauliflower Mash
- 1 med heat of cauliflower
- 3 tbsp butter or ghee
- 3 tbsp almond milk unsweetened
- salt and pepper to taste
Instructions
- Preheat the oven to 400℉
- Start with the cauliflower mash: - Steam the cauliflower florets until very tender, about 10-12 minutes. - Transfer to a food processor with butter and almond milk. Use Half and Half for a creamier mash. - Blend until smooth, season with salt and pepper, and keep warm.
- Prepare the herb crust: - Mix the almond flour, chopped herbs, lemon zest, salt, and pepper in a small bowl. For a crispier herb crust, crush a couple of gluten-free crackers instead of the almond flour and stir in a little olive oil to help it stick together.
- Cook the salmon: - Pat the salmon fillets dry and season with salt and pepper. - Heat olive oil in an oven-safe skillet over medium-high heat. - Sear the salmon skin-side up for 2-3 minutes until golden. - Flip the fillets,press the herb mixture on top, and transfer the skillet to the oven. - Bake for 8-10minutes until the salmon is cooked through and the crust is golden.
- While the salmon bakes, prepare the asparagus: - Toss asparagus with olive oil, salt, and pepper. -Arrange on a baking sheet and roast in the oven for the last 6-8 minutes of the salmon's cooking
- Plate your dish: - Spoon the cauliflower mash onto plates. - Place the herb-crusted salmon on top. - Arrange the asparagus spears in a heart shape beside the salmon. - Garnish with lemon wedges and a sprinkle of pink peppercorns.
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