Mexican-Spiced Baked Salmon with Cauliflower Rice

Serves: 4 Prep Time: 5 minutes Cook Time: 15 minutes

Ingredients

For the Salmon

• 4 salmon fillets (160–180g each)

• Extra virgin olive oil spray

• Sea salt and freshly ground black pepper

For the Mexican Cauliflower Rice

• 4 pouches cauliflower rice

• 1 medium onion, diced

• 2 garlic cloves, minced

• 1 tsp ground cumin

• 1 tsp chilli powder

• ½ tsp smoked paprika

• 1 tbsp tomato purée

• 125ml water

• Sea salt and freshly ground black pepper

  
  

To Serve (Optional)

• Fresh coriander, chopped

• Tenderstem broccoli

• Lime wedges

Method

Step 1

Preheat the oven to 200°C (180°C fan).

Season the salmon fillets with salt and pepper and lightly spray with olive oil. Place on a lined baking tray.

Step 2

Bake the salmon for 12–15 minutes, depending on thickness, until cooked through and flaking easily with a fork.

Step 3

Meanwhile, spray a large frying pan with olive oil and place over a medium heat.

Add the onion and cook for 3–4 minutes until softened. Stir in the garlic, cumin, chilli powder and smoked paprika and cook for a further minute until fragrant.

Step 4

Add the tomato purée and stir well to coat the onions and spices.

Pour in the water and cook for 1–2 minutes until slightly reduced.

Step 5

Add the cauliflower rice and season with salt and pepper.

Cook for 4–5 minutes, stirring regularly, until heated through and any excess moisture has evaporated.

Step 6

Divide the Mexican cauliflower rice between four plates and top each portion with a baked salmon fillet.

Finish with fresh coriander, tenderstem broccoli and lime wedges if using.

Nutritionist’s Notes

This meal provides a substantial amount of high-quality protein alongside omega-3 fats from salmon, which play important roles in cardiovascular health, brain function and inflammatory regulation.

Using cauliflower rice in place of traditional rice increases vegetable intake while reducing the overall carbohydrate load. The combination of cumin, chilli and smoked paprika adds flavour and depth without relying on processed sauces or excess sugar.

The addition of lime and coriander brings freshness and helps balance the richness of the salmon.

Variations

• Swap salmon for cod, haddock or sea bass.

• Add black beans for extra fibre and plant protein.

• Stir diced peppers into the cauliflower rice for additional colour and texture.

• Top with sliced avocado for extra healthy fats.

• Add fresh chilli for additional heat.

Approximate Nutrition Per Serving

• Calories: 420–500 kcal

• Protein: 35–40g

• Fat: 22–30g

• Carbohydrates: 10–15g

• Fibre: 5–8g

A vibrant, flavour-packed salmon dish combining Mexican-inspired spices with fresh, zesty flavours and plenty of vegetables.