Cajun Salmon with Garlic Mash & Shrimp Veggie Medley

🔥 Cajun Salmon with Garlic Mash & Shrimp Veggie Medley (Mediterranean-Inspired)

🌿 Description

This Cajun Salmon with Garlic Mash & Shrimp Veggie Medley is a hearty yet nourishing Mediterranean-style meal. Spiced salmon is pan-seared until flaky, served over creamy garlic mashed potatoes made with olive oil, and paired with a colorful shrimp and vegetable medley. It’s rich in protein, omega-3s, and vibrant veggies—comfort food that still feels clean and fresh.

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🛒 Ingredients

Cajun Salmon

• 4 salmon fillets (5–6 oz each)

• 1½ tbsp Cajun seasoning (low-salt preferred)

• 1 tbsp olive oil

• 1 tsp lemon juice

Garlic Mash

• 1½ lbs potatoes, peeled & cubed

• 3 garlic cloves, minced

• 3 tbsp extra-virgin olive oil

• ¼ cup warm milk (or unsweetened almond milk)

• Salt & black pepper, to taste

Shrimp Veggie Medley

• ½ lb shrimp, peeled & deveined

• 1 zucchini, sliced

• 1 red bell pepper, sliced

• 1 cup broccoli florets

• 2 tbsp olive oil

• 2 garlic cloves, minced

• ½ tsp paprika

• Pinch of chili flakes (optional)

• Juice of ½ lemon

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👩‍🍳 Instructions

1. Prepare the Garlic Mash

1. Boil potatoes in salted water until fork-tender (15–18 minutes).

2. Drain and mash with olive oil, warm milk, garlic, salt, and pepper.

3. Cover and keep warm.

2. Cook the Cajun Salmon

1. Pat salmon dry and rub with Cajun seasoning and lemon juice.

2. Heat olive oil in a skillet over medium-high heat.

3. Cook salmon 3–4 minutes per side until blackened outside and flaky inside. Set aside.

3. Make the Shrimp Veggie Medley

1. In the same skillet, heat olive oil and sauté garlic for 30 seconds.

2. Add vegetables and cook 3–4 minutes until crisp-tender.

3. Add shrimp, paprika, chili flakes, salt, and pepper. Cook 2–3 minutes per side.

4. Finish with lemon juice.

4. Serve

Plate garlic mash, top with Cajun salmon, and add shrimp veggie medley on the side. Garnish with fresh parsley or dill.

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✨ Tips & Variations

• Swap mashed potatoes for cauliflower mash for low-carb

• Add cherry tomatoes or olives to the veggie medley

• Use Greek yogurt instead of milk in mash for extra protein

• Make it dairy-free by using olive oil only

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❓ Q & A

Q: Is Cajun seasoning Mediterranean?
A: Cajun spices aren’t traditional Mediterranean, but when balanced with olive oil, lemon, seafood, and vegetables, it fits beautifully into a Mediterranean-inspired meal.

Q: Can I bake the salmon instead?
A: Yes! Bake at 400°F (200°C) for 12–15 minutes.

Q: Can I use frozen shrimp?
A: Absolutely—just thaw and pat dry before cooking.

Q: Is this meal healthy?
A: Yes! It’s high in protein, omega-3s, fiber, and healthy fats while staying satisfying and balanced.