⏱ 30 min totalThyme-Rubbed Salmon with Creamy Cauliflower
Per 1 serving · 433 g · 8 ingredients
of a 2,000 cal day
- Protein39g24% of calories
- Carbs16g10% of calories
- Fat47g66% of calories
At a glance
One serving of Thyme-Rubbed Salmon with Creamy Cauliflower (433 g) has 634 calories, with 39 g of protein, 16 g of carbohydrates and 47 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (78% DV), Vitamin A (29% DV) and Vitamin C (83% DV). Keep an eye on saturated fat and cholesterol, which provide 87% and 58% of the daily value.
High in
20%+ of the daily value
- Protein78%
- Vitamin A29%
- Vitamin C83%
- Vitamin K28%
- Thiamine43%
- Riboflavin (B2)63%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E18%
- Choline15%
- Calcium11%
- Zinc16%
- Manganese17%
Watch
20%+ of the daily value
- Saturated fat87%
- Cholesterol58%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic salmon
¼ tsp Thyme
1 shallot (medium) Shallots
¼ head medium Cauliflower
¼ cup, fluid Heavy whipping cream
1 tbsp Olive oil- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Pat the salmon dry with paper towels and season with salt, pepper, and chopped fresh thyme.
- 2
Heat a 12-inch skillet over medium-high heat and add half of the olive oil. Once the oil shimmers, add the salmon fillets, skin side up if not removed.
- 3
Cook the salmon for 3 minutes, then flip and cook for another 3 minutes until golden. Remove from the pan and cover loosely with foil.
- 4
In the same skillet, add the minced shallots and cook for 30 seconds. Add the finely chopped cauliflower and mix well.
- 5
Add the remaining olive oil, season with salt and pepper, and toss. Let cook for 3-4 minutes until it begins to brown.
- 6
Turn the cauliflower to brown on the other side for another 3-4 minutes without stirring.
- 7
Add the heavy cream and stir until incorporated. Place the salmon on top of the cauliflower mixture, cover, and cook for another 2-3 minutes until the salmon is fully cooked through to 145°F.
- 8
Serve salmon over cauliflower.
Vitamins & minerals
Amounts for 1 serving (433 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 265 μg | 29% |
| Vitamin C | 75 mg | 83% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 1 mg | 63% |
| Niacin | 14 mg | 89% |
| Vitamin B6 | 2 mg | 137% |
| Folate (B9) | 143 μg | 36% |
| Vitamin B12 | 6 μg | 229% |
| Pantothenic acid | 4 mg | 82% |
| Choline | 80 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 3 mg | 32% |
| Potassium | 1,462 mg | 31% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 468 mg | 67% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 58% |
| Manganese | 0.4 mg | 17% |
| Selenium | 64 μg | 116% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 50 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 261 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 634 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 120minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 89minSwimming laps
Common questions
How many calories are in Thyme-Rubbed Salmon with Creamy Cauliflower?
One serving of Thyme-Rubbed Salmon with Creamy Cauliflower (1 serving) has 634 calories, which works out to 146 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Thyme-Rubbed Salmon with Creamy Cauliflower high in protein?
It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Thyme-Rubbed Salmon with Creamy Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Thyme-Rubbed Salmon with Creamy Cauliflower?
224 mg per serving.
How much sugar is in Thyme-Rubbed Salmon with Creamy Cauliflower?
7.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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