Creamy Garlic Butter Salmon with Cauliflower Mash – Heart-Healthy Keto Recipe

This luxurious creamy garlic butter salmon paired with velvety cauliflower mash delivers all the comfort of traditional fish and mashed potatoes without the carbs. The rich, buttery sauce infused with fresh herbs creates a restaurant-quality meal that’s surprisingly simple to prepare at home.

Perfect for those following a ketogenic lifestyle, this dish provides healthy omega-3 fatty acids from wild-caught salmon while keeping net carbs under 6g per serving. The cauliflower mash is so creamy and flavorful, you’ll never miss traditional potatoes, making this an ideal recipe for anyone seeking heart-healthy, low-carb comfort food.

Ingredients

• 680g (1.5 lbs / 4 fillets) salmon fillets, skin removed
• 1 medium head cauliflower, 900g (2 lbs), cut into florets
• 113g (4oz / 8 tbsp) grass-fed butter, divided
• 120ml (4fl oz / ½ cup) heavy cream
• 4 cloves garlic, minced
• 60ml (2fl oz / ¼ cup) dry white wine
• 30g (1oz / ⅓ cup) fresh parmesan cheese, grated
• 30ml (2 tbsp) fresh lemon juice
• 15g (½oz / 2 tbsp) fresh dill, chopped
• 15g (½oz / 2 tbsp) fresh chives, chopped
• 5ml (1 tsp) sea salt, divided
• 2.5ml (½ tsp) black pepper, freshly ground
• 2.5ml (½ tsp) paprika
• 30ml (2 tbsp) avocado oil

Instructions

1. Step 1: Steam cauliflower florets in a large pot with 2.5cm (1 inch) of water for 12-15 minutes until very tender when pierced with a fork.
2. Step 2: While cauliflower cooks, pat salmon fillets completely dry and season both sides with half the salt, pepper, and paprika.
3. Step 3: Heat avocado oil in a large skillet over medium-high heat until shimmering but not smoking.
4. Step 4: Add salmon fillets to the hot skillet and sear for 4-5 minutes without moving them, until golden crust forms.
5. Step 5: Flip salmon carefully and cook another 3-4 minutes until internal temperature reaches 63°C (145°F). Remove to a plate and tent with foil.
6. Step 6: Drain cauliflower thoroughly and transfer to a food processor. Add 56g (2oz / 4 tbsp) butter, heavy cream, parmesan, and remaining salt.
7. Step 7: Process cauliflower mixture until completely smooth and creamy, scraping sides as needed, about 2-3 minutes.
8. Step 8: In the same skillet used for salmon, reduce heat to medium and add remaining 56g (2oz / 4 tbsp) butter.
9. Step 9: Add minced garlic to melted butter and sauté for 30 seconds until fragrant, being careful not to brown.
10. Step 10: Pour in white wine and lemon juice, whisking constantly for 1-2 minutes until sauce slightly reduces.
11. Step 11: Remove from heat and stir in fresh dill and chives, seasoning sauce with salt and pepper to taste.
12. Step 12: Serve salmon over warm cauliflower mash, drizzled generously with the herb garlic butter sauce.

Nutrition Facts (per serving)

Chef’s Tips

• For the silkiest cauliflower mash, ensure it’s completely drained after steaming and process while still hot – this prevents a watery texture that can ruin the dish.
• Don’t move the salmon once it hits the pan for the first 4-5 minutes; this allows proper caramelization and prevents the fish from sticking or falling apart.
• Make the garlic butter sauce in the same pan used for the salmon to capture all those delicious fond flavors – just be sure to keep the heat moderate to prevent the garlic from burning.

Health Benefits

This nutrient-dense meal provides exceptional heart-healthy omega-3 fatty acids EPA and DHA from wild salmon, which support cardiovascular health, brain function, and reduce inflammation. The high-quality protein aids in muscle maintenance and satiety, while the healthy fats from butter and salmon support hormone production and nutrient absorption. Cauliflower delivers vitamin C, folate, and fiber while keeping carbs minimal, making this dish ideal for blood sugar management and sustainable weight loss on a ketogenic diet.

Storage Instructions

Store leftover salmon and cauliflower mash separately in airtight containers in the refrigerator for up to 3 days. Reheat gently in the microwave or oven at 160°C (325°F). The garlic butter sauce can be stored for 2 days and gently rewarmed. For best results, consume within 24 hours as salmon quality diminishes quickly. Do not freeze the prepared dish as the texture will be compromised.