Pecan-crusted salmon with cauliflower mash

Delight in the savory goodness of Pecan-Crusted Salmon with Cauliflower Mash. This healthy, gourmet recipe combines tender salmon fillets topped with a crunchy pecan and breadcrumb crust, paired perfectly with a creamy cauliflower and potato mash. Easy to follow and nutritionally balanced, it's a delicious meal perfect for any occasion.

  • 06 Apr 2025
  • Cook time 15 min
  • Prep time 15 min
  • 4 Servings
  • 10 Ingredients

Pecan-crusted salmon with cauliflower mash

Pecan-crusted salmon with cauliflower mash is a delightful dish that combines the rich, nutty flavor of pecans with tender, flaky salmon and a creamy cauliflower mash. It's a wholesome meal that is bursting with texture and taste, making it a perfect choice for both weeknight dinners and special occasions.

Ingredients:

2 potatoes
400g
1/4 cauliflower
250g
1/4 cup milk (1% fat)
60g
1/3 cup bread crumbs
30g
1/3 cup pecans
40g
2 tbsp fresh parsley
10g
1 tbsp mustard
16g
2 tsp honey
6g
1.50 lb salmon
680g
1 short spray cooking spray oil
0.30g

Instructions:

1. Preheat the Oven:
- Preheat your oven to 400°F (200°C).
2. Prepare Potatoes and Cauliflower:
- Peel and cube the potatoes.
- Chop the cauliflower into smaller florets.
- Place both potatoes and cauliflower into a large pot. Fill with enough water to cover them and bring to a boil. Boil until they are tender, about 15-20 minutes.
3. Prepare the Pecan Crust:
- While the potatoes and cauliflower are boiling, finely chop the pecans.
- In a small bowl, combine the bread crumbs, chopped pecans, and chopped parsley. Set aside.
4. Prepare the Salmon:
- Lay the salmon fillets on a baking sheet lined with parchment paper.
- In a small bowl, mix together the mustard and honey.
- Brush the mustard and honey mixture over the top of the salmon fillets.
- Evenly sprinkle the pecan and breadcrumb mixture over the salmon, pressing down gently to ensure it sticks.
5. Bake the Salmon:
- Lightly spray the top of the pecan crusted salmon with cooking spray.
- Bake in the preheated oven for about 15-20 minutes or until the salmon flakes easily with a fork.
6. Make the Cauliflower Mash:
- Drain the potatoes and cauliflower once they are tender.
- Return them to the pot.
- Add the milk and mash until smooth. You can use a potato masher or immersion blender for a creamier consistency.
- Season with salt and pepper to taste.
7. Serve:
- Divide the cauliflower mash evenly among plates.
- Top each serving with a portion of the pecan-crusted salmon.
- Garnish with additional fresh parsley if desired.
8. Enjoy:
- Serve hot and enjoy your delicious and healthy pecan-crusted salmon with cauliflower mash!

Tips:

- Ensure the salmon fillets are of even thickness for uniform cooking.

- Roast the pecans slightly before blending to enhance their flavor.

- Use fresh parsley for the best taste, but dried parsley can also be used if fresh is unavailable.

- Be careful not to overmix the cauliflower mash, as it can become too runny.

- Season the cauliflower mash generously with salt and pepper to bring out its flavors.

This pecan-crusted salmon with cauliflower mash is a delicious and nutritious meal that's sure to impress. The nutty crust complements the succulent salmon perfectly, and the cauliflower mash is a delightful, healthy alternative to standard mashed potatoes. With these tips and steps, you can create a flavorful dish that will leave everyone wanting more.

Nutrition Facts
Serving Size370 grams
Energy
Calories 420kcal21%
Protein
Protein 40g27%
Carbohydrates
Carbohydrates 30g8%
Fiber 4.88g13%
Sugar 4.92g5%
Fat
Fat 16g18%
Saturated 2.29g8%
Cholesterol 80mg-
Vitamins
Vitamin A 80ug9%
Choline 210mg38%
Vitamin B1 0.40mg34%
Vitamin B2 0.32mg24%
Vitamin B3 16mg98%
Vitamin B6 1.49mg88%
Vitamin B9 70ug18%
Vitamin B12 7ug299%
Vitamin C 55mg59%
Vitamin E 0.92mg6%
Vitamin K 55ug45%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.39mg43%
Iron, Fe 2.55mg23%
Magnesium, Mg 100mg23%
Phosphorus, P 590mg47%
Potassium, K 1330mg39%
Selenium, Se 60ug105%
Sodium, Na 260mg17%
Zinc, Zn 1.81mg16%
Water
Water 280g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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