Seared Salmon with Cauliflower Gnocchi
If you are looking to add healthy fats into your diet this Seared Salmon with Cauliflower Gnocchi is going to hit the spot. The fats from the salmon combined with the flavors from the gnocchi go incredibly well together. This is a great recipe to make during the week as it only take 20 minutes to toss together. However, it is also an incredible meal prep recipe for anyone counting macros or calories.
- Heat two medium saute pans to medium heat.
- While waiting for the pans to heat up, season the salmon fillets with the lemon pepper.
- In both pans drizzle 1/4 tablespoon extra virgin olive oil. Then add the salmon skin side down to one of the pans and the gnocchi to the other pan.
- Allow the salmon to cook for 3-4 minutes with the skin side down.
- Toss the gnocchi in the olive oil, then cook for 3 minutes, stirring every 30 seconds, if you forget to stir, the gnocchi will stick to the bottom of the pan.
- After 3 minutes add 1/4 cup water to the gnocchi and cover with a lid, allow to cook for about 5 minutes, lifting the lid and stirring every 1 1/2 minutes.
- After the salmon has cooked for 3-4 minutes, check the skin to ensure it is crispy. Also you should notice that the bottom half of the salmon has changed color to a lighter pink, while the top half is still a darker pink. Once the sink has crisped, flip the salmon over in the pan, turn the heat down to low and allow to cook for 4 more minutes. You will know that the salmon is done when the entire fillet is the lighter pink color. If you have a thicker fillet, you can cook it for an additional minute or so on each side. This will ensure the salmon is done. A good cut of salmon can be eaten raw, but most people like their salmon cooked to medium. Medium is a light pink on the outside, flaky on the outside, but still a little moist and a slightly darker pink on the inside.
- Remove the lid to the gnocchi, and add the butter to the pan. Toss the gnocchi in the pan and add the spinach. Stir gnocchi and spinach together for about 1 minute, then add the sliced cherry tomatoes. Continue to cook the gnocchi mixture for about 2 minutes, stirring almost consistently.
- Plate the gnocchi mixture in a shallow bowl and top with the cooked salmon. Or portion out in your meal prep containers.
Are you meal prepping? Are you counting macros or calories? Check out my notes below on how you can incorporate this seared salmon with cauliflower gnocchi into your meal prep. In addition, how you can make adjustments to the ingredients to make hitting your macros a breeze.
NOTES FOR MEAL PREP:
This is an outstanding recipe for meal prep, the moistness of the salmon allows for great reheating. (As long as you don’t overcook it. It is best to slightly undercook it initially to allow for better reheating ability.)
The juices from the tomatoes also help the gnocchi to stay moist as well.
This recipe will keep in the fridge for up to 6 days.
For reheating, microwave, loosely covered to trap in the moisture of the salmon. Cook for 30 – 45 seconds, then stir the gnocchi, and cook for an addition 30 – 45 seconds.
NOTES FOR COUNTING MACROS:
The majority of protein in this recipe comes from the salmon. However it is important to keep in mind that making adjustments to the salmon will also alter the fat macro.
- For example, in every 1 ounce of salmon there is 6.3 grams of protein and 3.5 grams of fat.
If you are looking for a high protein fish without all the fat, I would recommend swapping out the salmon for mahi in this recipe.
- A 5 ounce fillet of mahi has 26 grams of protein and only 1.2 grams of fat. Allowing you to have a protein packed delicious meal without all the fat.
- Swapping out the salmon for mahi, using the same portion sizes, and all other ingredients will change the macros in this recipe per serving to: Kcals: 411 / 37.1g P / 27.2g C / 14.7g F
The main source of carbohydrate in this seared salmon with cauliflower gnocchi recipe is the gnocchi. Adjusting the amount of gnocchi either increases or decreases the amount of carbs.
- For every 1/4 cup (35g) of cauliflower gnocchi you increase or decrease the carbs by 5.5 grams.
The fats in this recipe come from the salmon
You could choose to make adjustments to the amount of salmon to adjust the fats. But as referenced above, this will also adjust the protein macro.
- For example, in every 1 ounce of salmon there is 3.5 grams of fat and 6.3 grams of protein.
However the fat in salmon is healthy omega 3 fatty acids. Subsequently, these fatty acids are great for your body and are good to incorporate into your diet.
On the other hand, if you are cutting fat right now you might want to consider the recommendation above to swap the salmon for the mahi.
When making adjustments to the macros in this seared salmon with cauliflower gnocchi recipe, you will want to keep in mind the number of servings you are making.
Looking for another salmon meal prep recipe? Check out my: