This Baked Salmon with Broccoli & Cauliflower Rice is a simple, nourishing dinner that’s high in protein, low in carbs, and perfectly balanced for weight loss or healthy living. The salmon is tender and flaky, the broccoli is lightly roasted, and the cauliflower rice keeps the meal filling without excess calories.
Servings & Timing
Servings: 1
Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: ~30 minutes
Ingredients List
For the Salmon
- 1 salmon fillet (5–6 oz / 140–170 g)
- 1 teaspoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Salt and black pepper, to taste
- Lemon wedges, for serving
For the Broccoli
- 1 cup broccoli florets
- 1 teaspoon olive oil
- Pinch of salt and pepper
For the Cauliflower Rice
- 1½ cups cauliflower rice (fresh or frozen)
- 1 teaspoon olive oil or butter
- ½ teaspoon garlic powder
- Salt, to taste
Step-by-Step Instructions
1. Preheat the Oven
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Season the Salmon
Place salmon on the baking sheet.
Brush with olive oil and season with garlic powder, paprika, salt, and pepper.
3. Prepare the Broccoli
Toss broccoli florets with olive oil, salt, and pepper.
Place on the same baking sheet beside the salmon.
4. Bake
Bake for 15–18 minutes, until salmon flakes easily with a fork and broccoli is tender with lightly crisp edges.
5. Cook the Cauliflower Rice
While salmon bakes, heat oil or butter in a skillet over medium heat.
Add cauliflower rice, garlic powder, and salt.
Cook for 5–7 minutes, stirring occasionally, until tender and lightly toasted.
6. Serve
Plate salmon with broccoli and cauliflower rice.
Finish with fresh lemon juice over the salmon.
Additional Notes
- Do not overbake salmon — it should be moist and flaky
- Frozen cauliflower rice should be drained after cooking
- Lemon brightens the entire dish without adding calories
Dietary Info
- High-protein
- Low-carb
- Gluten-free
- Keto-friendly
- Weight-loss friendly
Approximate Nutrition (Per Serving)
- Calories: ~400 kcal
- Protein: ~35–40 g
- Carbs: ~10–12 g
- Fat: ~22 g
(Values may vary slightly based on salmon size and oil used)
Brief Introduction
This dinner is perfect when you want something clean, satisfying, and easy after a long day. It’s a go-to meal for fat loss, energy, and balanced nutrition without sacrificing flavor.
Step-by-Step Cooking Guide (Visual Tips)
- Salmon should turn opaque and flake easily
- Broccoli edges should be lightly golden
- Cauliflower rice should be fluffy, not mushy
Ingredient Details & Substitutions
Salmon
- Rich in omega-3 fats
- Can substitute trout or cod
Broccoli
- Adds fiber and volume
- Can replace with asparagus or green beans
Cauliflower Rice
- Low-calorie rice alternative
- Can swap with zucchini rice
Recipe Variations & Serving Suggestions
- Add chili flakes for heat
- Use lemon-dill seasoning on salmon
- Add a spoon of Greek yogurt sauce on the side
- Serve with a simple cucumber salad
Storage & Make-Ahead
- Store in fridge up to 2 days
- Best eaten fresh
- Reheat gently to avoid drying salmon
FAQs
Can I cook this in an air fryer?
Yes, air fry salmon at 390°F for 8–10 minutes.
Can I meal prep this?
Yes, but salmon is best within 24 hours.
Is this keto-friendly?
Yes, very low in carbs.
Optional Personal Story
This is one of those dinners that feels light but keeps you full. Perfect when you want something healthy without spending hours in the kitchen.
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