Pan-seared salmon with hemp heart pesto and cauliflower rice is the 40-minute dinner that eats like a gourmet splurge. Skin-on fillets marinate in coconut aminos and fish sauce, then sear to glass-crisp skin and buttery flesh while basil-hemp pesto stirs through tender cauliflower rice. Three generous servings at 10g net carbs and 51g fat — keto dining at its best.
Say goodbye to boring weeknight dinners! This Pan-Seared Salmon with Hemp Heart Pesto and Cauliflower Rice is a flavor explosion that’s as nourishing as it is delicious. We’re talking perfectly crispy salmon skin, a zesty and creamy dairy-free pesto, and fluffy cauliflower rice, all coming together in just 40 minutes. It’s the ultimate low-carb, high-flavor meal that will have you feeling like a gourmet chef in your own kitchen.
Ingredients
• For the Hemp Heart Pesto
• 1 cup / 25g (0.88 oz) fresh basil leaves, packed
• 1/4 cup / 40g (1.41 oz) hemp hearts
• 3 cloves garlic
• 1 lemon, juiced
• 1/2 cup / 120ml olive oil
• 1 scoop keto MCT powder, optional
• 1/4 tsp (20 ml) salt, or to taste
• For the Salmon & Cauliflower Rice
• 3 salmon fillets, 6 oz / 170g each, skin-on
• 1 tbsp / 15ml coconut aminos
• 1 tsp / 5ml fish sauce
• 1 tbsp / 14g (0.49 oz) butter
• 1 tbsp / 15ml olive oil
• 3 cups / 340g (12 oz) frozen riced cauliflower
• 1/2 tsp pink Himalayan salt
• Pinch of salt for seasoning salmon
Instructions
1. Directions
2. In a shallow dish, whisk together the coconut aminos and fish sauce. Pat the salmon fillets completely dry with a paper towel and place them flesh-side down in the marinade. Season the skin with a pinch of salt and set aside for at least 20 minutes.
3. While the salmon marinates, combine the basil, hemp hearts, garlic cloves, lemon juice, 1/2 cup (480 ml) olive oil, optional MCT powder, and 1/4 tsp (20 ml) salt in a food processor. Blend until a smooth, sauce-like consistency is achieved.
4. Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium-high heat. Add the frozen riced cauliflower and cook, stirring occasionally, for 5-7 minutes until crisp-tender and any moisture has evaporated. Remove from heat, stir in 2-3 tablespoons (45 ml / 1.5 fl oz) of the prepared pesto, and season with pink salt.
5. In a separate skillet, melt the butter over medium-high heat. Carefully place the salmon fillets skin-side down. Cook for 4-6 minutes, pressing down gently for the first minute to ensure crispy skin. The skin should be golden brown and release easily from the pan.
6. Flip the salmon and pour any remaining marinade over the top. Cook for another 2-3 minutes, or until the salmon is cooked to your liking. To serve, divide the pesto cauliflower rice among three plates, top with a salmon fillet, and add an extra dollop of fresh pesto. Serve immediately.
Nutritional Information
• Nutrition Facts
• Serving Size: 1 serving
• Calories: 647
• Fat: 51g
• Protein: 33.8g
• Net Carbs: 10g (0.35 oz)
Pro Tips
• For extra crispy salmon skin, make sure the fillets are patted completely dry with a paper towel before marinating and searing. Moisture is the enemy of crispiness!
• The pesto can be made up to 3 days in advance. Store it in an airtight container in the refrigerator with a thin layer of olive oil on top to prevent browning.
• Don’t overcrowd the pan when cooking the cauliflower rice. If needed, cook it in two batches to ensure it gets crisp-tender rather than steaming.
• For a perfect cook on the salmon, watch the sides of the fillet. As it cooks, you’ll see the color change from translucent to opaque. Flip when it’s about halfway cooked up the side.
FAQ
Q: How do I get the salmon skin extra crispy
A: For extra crispy salmon skin, it is crucial to pat the fillets completely dry with a paper towel before you marinate and sear them. Moisture is the enemy of crispiness, so ensuring the skin is dry is the most important step.
Q: Can I make the hemp heart pesto ahead of time
A: Yes, the pesto can be made up to 3 days in advance. To store it, place it in an airtight container in the refrigerator and pour a thin layer of olive oil on top to prevent it from browning.
Q: Is this salmon recipe keto-friendly
A: Absolutely. This recipe is designed to be low-carb and keto-friendly, with only 10g (0.35 oz) of net carbs per serving. It’s a high-flavor, high-fat meal perfect for a ketogenic diet.
Q: What makes this pesto dairy-free and nut-free
A: This pesto recipe is dairy-free because it omits the traditional Parmesan cheese. It is nut-free because it uses hemp hearts instead of pine nuts, creating a creamy and zesty sauce that’s suitable for various dietary needs.
Pro Tips
- Pat the salmon fillets completely dry before marinating and searing — moisture is the enemy of crisp skin, and dry skin is what turns golden and crackling in the butter.
- Press the fillets gently with a spatula for the first minute skin-side down so the skin stays flat against the pan and crisps evenly.
- Watch the sides of the fillet as it cooks: when the color changes from translucent to opaque about three-quarters of the way up, flip it for the final 2-3 minutes.
- Make the hemp heart pesto up to 3 days ahead and keep it in the fridge under a thin layer of olive oil so the basil stays green and bright.
- Cook the frozen riced cauliflower in a single layer without crowding — in two batches if needed — so the moisture cooks off and it turns crisp-tender rather than soggy before you stir in 2-3 tablespoons of pesto.
Frequently Asked Questions
Can I make the hemp heart pesto in advance?
Yes — it keeps up to 3 days in an airtight container in the fridge with a thin layer of olive oil on top to prevent browning. Stir it through the cauliflower rice just before serving.
Can I use skinless salmon fillets?
You can, but the skin-on fillets give you that glassy-crisp finish and protect the flesh from drying out. Keep the 4-6 minute sear and 2-3 minute flip timing the same.
What can I use instead of hemp hearts in the pesto?
Pine nuts or walnuts are classic pesto stand-ins that blend to the same sauce-like consistency with the basil, garlic, lemon, and olive oil. Hemp hearts just keep the carb count lower.
Is this salmon dinner keto-friendly?
Yes — each serving has 10g net carbs with 33.8g protein and 51g fat, driven by the olive oil pesto, butter, and salmon itself. It is one of the most macro-friendly keto fish dinners around.
Recipe card below.
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Pan-Seared Salmon with Hemp Heart Pesto and Cauliflower Rice
Ingredients
Method
- Directions
- In a shallow dish, whisk together the coconut aminos and fish sauce.
- Pat the salmon fillets completely dry with a paper towel and place them flesh-side down in the marinade.
- Season the skin with a pinch of salt and set aside for at least 20 minutes.
- While the salmon marinates, combine the basil, hemp hearts, garlic cloves, lemon juice, 1/2 cup (480 ml) olive oil, optional MCT powder, and 1/4 tsp (20 ml) salt in a food processor.
- Blend until a smooth, sauce-like consistency is achieved.
- Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium-high heat.
- Add the frozen riced cauliflower and cook, stirring occasionally, for 5-7 minutes until crisp-tender and any moisture has evaporated.
- Remove from heat, stir in 2-3 tablespoons (45 ml / 1.5 fl oz) of the prepared pesto, and season with pink salt.
- In a separate skillet, melt the butter over medium-high heat. Carefully place the salmon fillets skin-side down.
- Cook for 4-6 minutes, pressing down gently for the first minute to ensure crispy skin. The skin should be golden brown and release easily from the pan.
- Flip the salmon and pour any remaining marinade over the top.
- Cook for another 2-3 minutes, or until the salmon is cooked to your liking. To serve, divide the pesto cauliflower rice among three plates, top with a salmon fillet, and add an extra dollop of fresh pesto.
- Serve immediately.
- Don't overcrowd the pan when cooking the cauliflower rice. If needed, cook it in two batches to ensure it gets crisp-tender rather than steaming.
