Go Back
+ servings
Simple and tasty, this oven baked salmon pesto is ready in just 30 minutes and comes with a creamy cauliflower mash too. Perfect for those occasions when you're in a rush or limited with time, you'll want to add this to your quick healthy meals list!

Baked Salmon Pesto

A simple, tasty, baked salmon pesto. with a creamy cauliflower mash.
Course Dinner
Cuisine International
Keyword baked salmon with pesto topping, pesto salmon, salmon pesto
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2
Calories 457kcal
Author Neil


Cauliflower Mash Ingredients

  • 200 g peeled and chopped white potatoes
  • 200 g cauliflower cut into small florets
  • Salt and freshly ground pepper

Pesto Ingredients

  • 10 g basil leaves
  • 10 g lightly toasted pine nuts
  • 1 clove small of garlic
  • 25 ml extra virgin olive oil
  • 10 g grated parmesan cheese

Fish Parcel Ingredients

  • 2 boneless salmon fillets
  • Low calorie oil spray
  • 2 sheets of cooking foil


  • Pre-heat oven to 180C Fan

Cauliflower Mash

  • Make the cauliflower mash by placing the potatoes and the cauliflower into a pan of lightly salted cold water. Bring the water to the boil and then turn down the heat and allow the contents to simmer for about 15 – 20 minutes until cooked and soft.
  • Whilst the cauliflower and potatoes are cooking, make the pesto.

Home-made Pesto

  • If you have a food processor, blitz the basil leaves, then add the pine nuts and garlic and blitz again. If you do not have a food processor, use a pestle and mortar, or sturdy bowl and the end of a rolling pin to bash the basil leaves into a pulp first, then add the pine nuts and garlic and bash them all together into a pulp. Remove the ingredients into a separate bowl, add the oil and the parmesan cheese, mix all together.

Fish Parcels

  • Lightly spray each sheet of cooking foil with the low calorie oil spray
  • Evenly spread half of the pesto on top of one salmon fillet, then half on top of the other.
  • Place each salmon fillet in the middle of a sheet of cooking foil and then loosely wrap and secure each cooking foil salmon parcel.
  • Bake the salmon parcels on a baking tray in the oven for approximately 18 – 20 minutes.


  • Drain and mash the cauliflower and potatoes together, season to taste. Divide between 2 plates.
  • Place the salmon on the cauliflower mash pouring any of the remaining juices from the baking foil parcels over the top.
  • I suggest serving with freshly steamed broccoli or side salad.


Use shop bought pesto sauce if you don’t have time to make your own.


Calories: 457kcal | Carbohydrates: 22g | Protein: 26.7g | Fat: 29.8g | Saturated Fat: 5.8g | Cholesterol: 58.4mg | Sodium: 174.5mg | Fiber: 4.7g | Sugar: 3.3g | Vitamin C: 85.8mg | Calcium: 110mg | Iron: 1.8mg