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.
- 08 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
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:
Instructions:
- Preheat your oven to 400°F (200°C).
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 Size | 370 grams |
| Energy | |
| Calories 420kcal | 17% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 4.88g | 13% |
| Sugar 4.92g | 5% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.29g | 8% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 210mg | 38% |
| Vitamin B1 0.40mg | 34% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 16mg | 98% |
| Vitamin B6 1.49mg | 88% |
| Vitamin B9 70ug | 18% |
| Vitamin B12 7ug | 299% |
| Vitamin C 55mg | 59% |
| Vitamin E 0.92mg | 6% |
| Vitamin K 55ug | 45% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.39mg | 0% |
| Iron, Fe 2.55mg | 23% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 590mg | 47% |
| Potassium, K 1330mg | 39% |
| Selenium, Se 60ug | 105% |
| Sodium, Na 260mg | 17% |
| Zinc, Zn 1.81mg | 16% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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