Tested till perfect Seared Salmon With Cauliflower Colcannon
Seared Salmon With Cauliflower Colcannon
Photography by Joe Kim/TC Media

Seared Salmon With Cauliflower Colcannon

This updated take on colcannon gets a nutrient boost from kale and substitutes less-starchy cauliflower for some of the traditional white potato. We've used a food processor to create a superfine pur?e, but you can use a food mill for an even smoother texture. This dish has a fair amount of fat, but most of it comes from the salmon and olive oil, which both contain heart-smart unsaturated fats. The salmon also provides heartprotective omega-3 fats.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013

Recipe4 out of 5 based on 17 ratings.
  • rating starrating starrating starrating starrating star
  • Prep time 35 minutes
  • Total time 35 minutes
  • Portion size 4


  • 1 tbsp 1tbspchopped fresh dill
  • 1/4 tsp 1/4tspsalt
  • 1/4 tsp 1/4tsppepper
  • 4 4small, skinless salmon filletsalmon fillets, (1 lb/450 g total)
  • 1 tsp 1tspolive oil
  • 4 4lemon wedges

Cauliflower Colcannon:

  • 1 lb 1lbyellow-fleshed potatoes, (about 2 large), peeled and cut in chunks
  • 4 cups 4cupscauliflower floretcauliflower florets
  • 2 tsp 2tspolive oil
  • 2 2cloves garlic, minced
  • 1 1leekleeks, (white and light green parts only), halved lengthwise and sliced
  • 4 cups 4cupsthinly sliced stemmed kale, (about half bunch)
  • 2 tbsp 2tbsplight sour cream
  • 2 tbsp 2tbsp2% plain Greek yogurt2% plain Greek yogurt
  • 1/2 tsp 1/2tspsalt
  • 1/2 tsp 1/2tsppepper
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Cauliflower Colcannon: In large saucepan of boiling water, cook potatoes for 5 minutes. Add cauliflower; cook until potatoes and cauliflower are tender, about 10 minutes. Drain.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium heat; cook garlic until fragrant, about 1 minute. Add leek; cook, stirring, until softened, about 3 minutes. Transfer to plate.

Add remaining oil, kale and 3 tbsp water to pan; cook, stirring occasionally, until softened, about 5 minutes. Add to leek mixture.

In food processor, pulse together potatoes, cauliflower, sour cream, yogurt, salt and pepper just until smooth. Transfer to bowl; stir in kale mixture. Cover and keep warm.

Sprinkle dill, salt and pepper over both sides of salmon. In nonstick skillet, heat oil over medium-high heat; cook salmon, turning once, until fish flakes easily when tested, about 6 minutes. Serve over colcannon with lemon wedges.

Additional information :
Change It Up

Seared Pork Chops With Cauliflower Colcannon
Substitute chopped fresh thyme for dill, and 12 oz (340 g) trimmed boneless fast-fry pork loin centre chops for salmon. Cook pork, turning once, until no longer pink inside, about 4 minutes.

Nutritional Information Per serving: about

cal 378 pro 27g total fat 16g sat. fat 3g
carb 34g dietary fibre 6g sugar 5g chol 57mg
sodium 548mg potassium 1,153mg

% RDI:

calcium 15 iron 19 vit A 98 vit C 212
folate 50
This recipe is featured on Your monthly meal plan: 31 healthy dinner recipes and Quick and easy: Fresh weeknight dinners
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