Quick Grilled Salmon & Cauliflower Mash Low-Carb Meal

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 313
Protein 41g
Fat 20g
Carbs 11g
Total Time 15 minutes


Quick Grilled Salmon & Cauliflower Mash Low-Carb Meal


salmon & cauliflower mash with bok choy
Ingredients for 2 servings

  • 12oz microwaveable bag of cauliflower florets
  • spray avocado oil (or olive oil)
  • 12oz center-cut salmon fillet (sliced into 2 pieces)
  • 1 tablespoon The Fit Cook Sea blend
    • SUBSTITUTE: 2 teaspoons Italian seasoning + 2 teaspoons lemon zest
  • 2 teaspoons smoked paprika
  • pinch of sea salt & pepper
  • 1 tablespoon avocado or olive oil
  • 4 pieces baby bok choy, sliced in half
  • 1 tablespoon melted butter or olive oil
  • 1 tablespoon The Fit Cook Everyday blend
    • SUBSTITUTE: 2 teaspoons onion powder + 1 teaspoon garlic powder
  • sea salt & pepper to taste
  • Garnish
    • dried chives
    • cracked pepper and red pepper
  1. Place microwaveable bag of cauliflower florets in the microwave and cook according to instructions given.  Note: if you DO NOT want to use a microwave, simply bring a pot of water to a boil, add the cauliflower and boil until soft.
  2. Lightly spray salmon with avocado oil, then season with Sea blend, smoked paprika and sea salt & pepper.  Rub it all over the salmon.  Set aside.
  3. Set a skillet on medium high heat.  Once hot, add tablespoon of oil.  Place the salmon in the skillet, skin side up, and sear for about 2 minutes, then flip over and continue cooking for about 2 more minutes.
  4. Once the salmon is nearly cooked through (you can tell by looking at the side of the salmon), add the bok choy to the skillet, sliced side down.  As it cooks, squeeze in fresh lemon juice to help caramelize and wilt it.  Cook for about 3 minutes, then remove everything from the heat.
  5. Add the steamed cauliflower to a bowl, add butter, Everyday seasoning and sea salt & pepper.  Mash with a potato masher, fork or an immersion blender like the one I used.  Season to taste with sea salt & pepper.
  6. Garnish and enjoy the meal – great for lunch or an evening dinner!
    salmon & cauliflower mash with bok choy

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