Creamy Salmon and Veggie Bowl with Mashed Potatoes
This cozy bowl combines juicy pan-seared salmon, creamy garlic-herb sauce, colorful veggies, and smooth mashed potatoes. It’s like a restaurant-style salmon dinner, but served in a modern bowl format for comfort and balance.
Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: ~50 minutes
Servings:4
Ingredients
For the Salmon
4 salmon fillets (150–180g each, skin on or off)
2 tbsp olive oil
1 lemon
Salt & pepper to taste
For the Creamy Sauce
2 tbsp olive oil
2 garlic cloves, minced
½ cup chicken or vegetable broth
1 cup heavy cream (or half-and-half for lighter)
½ cup grated Parmesan cheese
1 tbsp Dijon mustard
2 tbsp fresh dill or parsley, chopped
Salt & pepper to taste
For the Mashed Potatoes
800g (1.7 lbs) potatoes, peeled & cubed
3 tbsp butter
½ cup warm milk
Salt & pepper to taste
For the Veggies
1 cup broccoli florets
1 cup carrots, sliced into sticks
1 cup zucchini or asparagus
1 tbsp olive oil
Pinch of salt & pepper
Instructions
1. Make the Mashed Potatoes
Boil potatoes in salted water until fork tender (15–20 mins).
Drain, then mash with butter, warm milk, salt, and pepper until creamy. Keep warm.
2. Cook the Veggies
Steam or roast veggies:
Steam: 5–7 mins until tender-crisp.
Roast: Toss with olive oil, salt, pepper; roast at 400°F (200°C) for 15–20 mins.
3. Cook the Salmon
Pat salmon dry, season with salt & pepper.
Heat oil in skillet over medium-high.
Sear salmon 4–5 mins per side (depending on thickness) until golden and cooked through. Remove and keep warm.
4. Make the Creamy Sauce
In same skillet, heat olive oil and saute garlic (1 min).
Add broth, simmer 2 mins.
Stir in cream, Parmesan, Dijon (if using). Simmer until slightly thickened.
Stir in fresh herbs, season with salt & pepper.
5. Assemble the Bowls
Scoop a generous portion of mashed potatoes as the base.
Add a portion of veggies.
Place salmon on top.
Spoon over the creamy herb sauce.
Garnish with fresh dill/parsley and a lemon wedge.
Notes & Tips
Make it lighter: Use Greek yogurt instead of cream for the sauce.
Extra flavor: Add a splash of white wine to the sauce before the cream.
Texture balance: Leave some potato chunks in mash for a rustic style.
Meal prep: Cook potatoes & veggies ahead, then just reheat and cook salmon fresh.
Frequently Asked Questions
Q: Can I use frozen salmon?
Yes – just thaw fully, pat dry, and cook the same way.
Q: Can I swap veggies?
Absolutely – green beans, Brussels sprouts, or spinach all work great.
Q: Can I make it dairy-free?
Yes – use coconut milk for sauce + olive oil in mash.
Nutritional Information
Calories: ~690 kcal
Protein: 38g
Carbs: 44g
Fat: 40g
Fiber: 6g