Low Carb Salmon Recipe with Mushroom Cauliflower Rice

This low carb salmon recipe with mushroom cauliflower rice is earthy, rich and creamy all in one. It's the perfect low carb weeknight meal.

This low carb salmon recipe is healthy comfort food at its best. A flavorful mushroom cauliflower rice pilaf makes the perfect veggie-packed side dish for simple seared salmon. The earthy note from the mushrooms is the perfect complement to the acidity of the wine and the richness of the heavy cream.

If you don't have any wine on hand, you can easily substitute broth. However, if you are interested in learning to cook with wine, check out my tips here!

To make this low carb salmon recipe, you'll start by chopping your garlic, shallots and cauliflower. Next, you'll pulse your cauliflower in a blender or food processor to make cauliflower rice. (Alternatively, you can purchase pre-made cauliflower rice.)

You'll then cook your shallots and garlic in butter before adding mushrooms, water, white wine, thyme, dijon, the cauli rice, salt and pepper. Next, you'll simmer this delicious mixture (oh my goodness, the smell!) until most of the liquid is gone and then add the heavy cream, simmering until it's warmed through.

Finally, you'll pan-sear your salmon (option to do this while your cauli rice pilaf cooks) and serve atop the cauli rice with mushroom wine sauce. This just may become your new favorite salmon recipe!

 

Tips & Subs for Salmon with Mushroom Cauliflower Rice

Salmon with mushroom cauliflower rice is quite simple. Still, a few tips and substitution ideas can help ensure you have the most delicious results possible. Here are a few things to keep in mind!

• Do not over-pulse your cauliflower rice, or it will become mushy. You can of course purchase cauli rice instead but, if you eat it often, it's worthwhile to learn how to make it yourself. Minimalist Baker has a 2-minute video showing two ways to make cauli rice.
• If salmon isn't your thing, this dish would be delicious with chicken thighs as well!
• Don't do dairy? Feel free to omit the heavy cream OR try using cashew cream instead.
• If you don't have any wine on hand, you can sub chicken broth or veggie broth for the wine.

Is this seared salmon recipe healthy?

Yes, this seared salmon recipe is quite healthy. It originated on our low carb meal plans but is a healthy (and delicious!) choice for anyone. It does include butter and heavy cream but if you don't eat dairy, you can easily sub olive oil and omit the heavy cream.

Here are some of the nutritional highlights of this seared salmon recipe:

Salmon (Omega-3 Fatty Acids, B Vitamins, Potassium, Selenium, Antioxidants)

Salmon is one of the more powerful sources of Omega-3 fatty acids. Studies show Omega-3s can help reduce blood pressure, fight inflammation and even decrease the risk of cancer. B vitamins are also abundant in salmon. B vitamins help you have enough energy and also help fight inflammation.

There are some nutritional differences between farmed salmon and wild salmon. In particular, wild salmon contains greater levels of potassium, which can help you maintain healthy blood pressure. Salmon's selenium content makes it a healthy choice for both your bones and your thyroid.

Cauliflower (Vitamin C, Vitamin K, B Vitamins, Potassium, Manganese, Magnesium)

Containing tons of vitamins and nutrients, cauliflower is a great choice to regularly include in your diet. It's particularly high in vitamin C, fiber and certain antioxidants that may slow the growth of cancer. Cauliflower is also high in choline, which is important for brain health.

Shallots (Iron, Potassium, Folate, Zinc)

With more fiber than other onion varieties, shallots also provide iron, potassium, folate and zinc. They're also high in antioxidants and other beneficial plant compounds.

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Mushrooms (Selenium, B Vitamins, Copper, Potassium)

There are of course many kinds of edible mushrooms but the ones you most commonly find in the grocery store are either white button mushrooms or crimini (baby bella) mushrooms. Mushrooms are an excellent source of the antioxidant selenium as well as B-vitamins, copper and potassium.

Thyme (Vitamin A, Vitamin C, Copper, Iron, Manganese)

Like most herbs, thyme is full of health benefits. It's thought to potentially help lower blood pressure, improve immunity and even improve your mood. Many of the studies have focused on thyme essential oil, thyme extract or thyme tea so further studies are needed to substantiate these benefits from culinary uses of thyme.

Is this low carb salmon recipe good for meal prep?

Yes, like all Prep Dish recipes, this low carb salmon recipe is specifically designed for meal prep.

To prep ahead, you'll start by chopping your garlic, shallots and cauliflower. You'll also pulse your cauliflower in a food processor or blender to make cauli rice. That's it! With just a few minutes of meal prep, this low carb salmon recipe is perfect for a weeknight dinner.

FAQ – Everything You Need to Know about this Low Carb Salmon Recipe

Can I eat salmon on a low carb diet?

Yes, salmon is quite low carb and also full of nutrition, making it perfect for a low carb diet.

What is a good side dish with salmon?

You certainly can't go wrong with the mushroom cauliflower rice in the recipe above! Other good side dishes for salmon include a simple green salad, herbed corn and kale, red pepper sweet potato soup, roasted vegetables and curried cauliflower soup with apples. (Note: not all of these are low carb sides.)

How to Cook Salmon

You can bake salmon in the oven or cook on the stovetop. To sear on the stovetop, as in this recipe, simply heat olive oil in a large sauté pan over medium heat. Sprinkle salmon w/ S&P to taste. Add 4 salmon fillets skin side up to hot pan. Cook ~5 mins and then flip and cook an additional 1-2 mins until flaky. Adjust cooking time based on your personal preferences and the thickness of your salmon fillets.

I want more easy, healthy salmon recipes!