Pecan-crusted salmon with cauliflower mash
Pecan-crusted salmon with cauliflower mash features flaky salmon topped with a crunchy pecan and breadcrumb crust, paired with creamy mashed cauliflower. This wholesome dish offers a delightful balance of nutty flavors and smooth textures.
Cook time 15 min
Prep time 15 min
Ingredients:
2 potatoes1/4 cauliflower
1/4 cup milk (1% fat)
1/3 cup bread crumbs
1/3 cup pecans
2 tbsp fresh parsley
1 tbsp mustard
2 tsp honey
1.50 lb salmon
1 short spray cooking spray oil
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.
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!
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.
Pecan-crusted salmon with cauliflower mash FAQ:
Bake the pecan-crusted salmon in a preheated oven at 400°F (200°C) for about 15-20 minutes. The salmon is done when it flakes easily with a fork.
Yes, you can substitute the potatoes with sweet potatoes for a sweeter mash, or use only cauliflower for a lower-carb option. Just ensure any substitutions are cooked until tender.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
A standard baking sheet (approximately 13x18 inches) works well for baking the salmon. Make sure it’s lined with parchment paper to prevent sticking.
If you need a substitute for mustard, try using a combination of mayonnaise and a splash of vinegar for tanginess, or even a bit of Dijon if you prefer less traditional options.
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.
Nutrition per serving
4 ServingsCalories 420kcal
Protein 40g
Carbohydrates 30g
Fiber 4.88g
Sugar 4.92g
Fat 16g
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