Crispy Seared Salmon with Creamy Cauliflower Mash
Crispy Seared Salmon with Creamy Cauliflower Mash

Crispy Seared Salmon with Creamy Cauliflower Mash

March 11th, 2022

A Nutritious, Low-Carb Upgrade to a “Meat and Potatoes” Type of Meal

This recipe for pan-seared salmon with cauliflower mash is a perfect high-protein, low-carb addition to any healthy diet. 

Wild salmon is an excellent source of lean protein and healthy omega-3 fats to help satisfy your appetite and boost your energy. I love pairing it with a low-carb chive cauliflower mash as an alternative to potatoes. Made with a touch of butter and plain greek yogurt instead of sour cream, the cauliflower mash is still extra creamy — and the chives add so much extra zing that you’ll hardly miss the potatoes!


About Brooke Scheller, DCN, CNS:

Dr. Brooke Scheller is a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. She specializes in functional nutrition to support gut health, mood and mental health, and alcohol use. Dr. Brooke has over 12 years of training and experience in nutrition and functional medicine and has worked with both individuals and large organizations building nutrition programs to scale. She is also the founder of Condition Nutrition, a nutrition consultancy working with start up organizations in personalized nutrition, supplements, and health-tech.

Print Recipe

Crispy Seared Salmon with Chive Cauliflower Mash

By Wild Alaskan Company

Prep time

10 minutes

Cook Time

15 minutes

Total time

25 minutes


2 servings


  • 2 (6-ounce) sockeye or coho salmon fillets
  • ½ head fresh cauliflower, chopped into florets, or 2 cups frozen cauliflower florets
  • High-heat cooking oil
  • Salt and freshly ground black pepper
  • ¼ cup plain greek yogurt
  • 1 tablespoon unsalted butter
  • 2 tablespoons chives, finely chopped
  • Parsley, for serving


1. In a lidded pot large enough to fit a steamer basket or colander, bring a couple of inches of water to a simmer over medium heat. Once steaming, add cauliflower to steamer/colander, then cover and cook until stems are fork tender, about 10 to 12 minutes. Alternatively, microwave or boil the cauliflower until tender. Remove from heat and transfer to a mixing bowl.

2. Meanwhile, heat a skillet over medium-high heat. As skillet heats up, pat salmon fillets dry to remove excess moisture, using a clean tea towel or paper towel. Season with salt.

3. Add just enough oil to cover bottom of hot skillet, then allow oil to heat up. When oil begins to shimmer (sizzling hot), carefully place one salmon fillet skin-side down into skillet and immediately press down onto fillet with a fish spatula to ensure good skin to pan contact. Hold firmly for 15 seconds, then repeat with remaining fillet.

4. Sear each fillet for 3 minutes, or until the salmon releases easily from the skillet with the help of a fish spatula. Carefully flip and allow other side to cook for another 1 to 3 minutes depending on thickness of fillets. Salmon is medium-rare when thickest part registers 120F on an instant read thermometer, or when flaked easily with a fork. Transfer to a plate, placing salmon skin-side up to preserve crisp texture.

5. Use a potato masher or fork to mash the steamed cauliflower, eliminating all large chunks, then stir in yogurt, butter, and half of chives. Season to taste with salt and pepper, then mix until creamy.

6. Spoon a serving of cauliflower mash onto serving plates, then sprinkle with remaining chives. Top with salmon fillets, then garnish with parsley. Enjoy immediately.

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.