Mashed potatoes, green beans, prawns and creamy garlic butter salmon
Even when there isn’t anything particularly noteworthy planned, there are dinners that have the impression of a small celebration. For me, one of those dishes is this Creamy Garlic Butter Salmon with Shrimp, Mashed Potatoes and Green Beans.
With its bright salmon, juicy garlic-butter shrimp, creamy potatoes, crisp green beans, and that smooth sauce that somehow elevates everything, it has that unmistakable “restaurant dinner at home” vibe…
Creamy Garlic Butter Salmon with Shrimp, Mashed Potatoes & Green Beans
A restaurant-style healthy salmon dinner featuring pan-seared salmon, juicy garlic-butter shrimp, creamy mashed potatoes, crisp green beans, and a silky herb-garlic sauce. It is rich in protein and omega-3 fats and can be adapted into a more Mediterranean-style, anti-inflammatory meal by using extra-virgin olive oil, plenty of herbs, and less butter and cream.
A Mediterranean dietary pattern has been associated with improvements in several inflammatory biomarkers, although no single recipe can be considered a treatment for inflammation.
🐟 Recipe at a Glance
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Servings: 4
Cuisine: American / Mediterranean-inspired
Course: Healthy dinner / seafood entrée
Keywords: anti-inflammatory dinner, healthy salmon recipe, garlic butter salmon, shrimp recipe, omega-3 foods, Mediterranean diet, high-protein dinner, easy weeknight meal
Ingredients
For the Salmon
- 4 salmon fillets, about 6 oz / 170 g each
- 1 tbsp extra-virgin olive oil
- 1 tbsp unsalted butter
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried Italian herbs
- ½ tsp salt
- ¼ tsp freshly ground black pepper
- ½ tsp lemon zest
- 1 tbsp fresh lemon juice
For the Garlic Butter Shrimp
- 1 lb / 450 g large shrimp, peeled and deveined
- 1 tbsp olive oil
- 1 tbsp butter
- 4 garlic cloves, minced
- ½ tsp smoked paprika
- ¼ tsp chili flakes, optional
- 1 tbsp fresh lemon juice
- 2 tbsp chopped fresh parsley
- Salt and black pepper to taste
Creamy Garlic Herb Sauce
- 2 tbsp butter
- 4 garlic cloves, minced
- ½ cup low-sodium chicken or vegetable broth
- ½ cup heavy cream
- ¼ cup freshly grated Parmesan
- 1 tbsp lemon juice
- 2 tbsp chopped parsley
- 1 tbsp chopped fresh dill
- ½ tsp Italian seasoning
- ¼ tsp black pepper
- Pinch of red pepper flakes
For the Mashed Potatoes
- 2 lb / 900 g Yukon Gold potatoes
- 3 tbsp unsalted butter
- ½ cup warm milk
- 2 tbsp Greek yogurt, optional
- 2 garlic cloves, roasted or minced
- Salt and black pepper to taste
For the Green Beans
- 1 lb / 450 g fresh green beans
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tbsp lemon juice
- Salt and pepper
- Optional: lemon zest
How to Make It
1. Prepare the potatoes
Peel the potatoes if desired and cut them into evenly sized pieces.
Place in a large pot, cover with cold salted water, and bring to a boil.
Cook for 15–18 minutes, or until fork-tender.
Drain well. Return the potatoes to the warm pot and mash with butter, warm milk, garlic, Greek yogurt, salt, and pepper.
Keep warm.
Tip: Yukon Gold potatoes naturally produce a buttery, creamy texture without needing excessive cream.
2. Season the salmon
Pat the salmon completely dry with paper towels.
Combine paprika, garlic powder, onion powder, Italian herbs, salt, pepper, and lemon zest.
Rub the seasoning over the salmon.
Heat olive oil in a large skillet over medium-high heat.
Place the salmon skin-side down if using skin-on fillets.
Cook for approximately 4–5 minutes, then carefully flip and cook another 3–4 minutes, depending on thickness.
Remove the salmon and let it rest.
For food safety, cook salmon to the appropriate internal temperature for your circumstances; a food thermometer is the most reliable way to check doneness.
3. Cook the shrimp
Using the same skillet, add olive oil and butter.
Add shrimp in a single layer.
Cook for about 1–2 minutes per side, until opaque and cooked through.
Add garlic, paprika, chili flakes, salt, and pepper during the final minute.
Finish with lemon juice and parsley.
Remove the shrimp from the pan.
4. Make the creamy garlic herb sauce
Reduce the heat to medium.
Add butter and minced garlic to the skillet.
Cook for approximately 30 seconds, being careful not to burn the garlic.
Add the broth and scrape up the flavorful browned bits from the bottom of the pan.
Simmer for 2–3 minutes.
Lower the heat and stir in the cream.
Add Parmesan, lemon juice, parsley, dill, Italian seasoning, black pepper, and red pepper flakes.
Simmer gently for another 2–3 minutes, until slightly thickened.
Do not aggressively boil the sauce after adding the cream.
5. Prepare the green beans
Bring a pot of salted water to a boil.
Add green beans and cook for 3–4 minutes until bright green and crisp-tender.
Drain and immediately sauté with olive oil and garlic for 1–2 minutes.
Finish with lemon juice, lemon zest, salt, and pepper.
For maximum texture, avoid overcooking them.
🍽️ How to Assemble
Spread a generous scoop of mashed potatoes onto each plate.
Place a salmon fillet over the potatoes.
Arrange several garlic-butter shrimp around the salmon.
Add a serving of green beans.
Spoon the creamy garlic herb sauce over the salmon and shrimp.
Finish with:
- Fresh parsley
- Fresh dill
- Lemon wedges
- Freshly cracked black pepper
- A small drizzle of extra-virgin olive oil
Serve immediately.
🌿 How This Can Fit an Anti-Inflammatory Eating Pattern
The recipe contains several foods commonly emphasized in a Mediterranean-style eating pattern: fish, olive oil, herbs, garlic, vegetables and lemon. Salmon also supplies long-chain omega-3 fatty acids such as EPA and DHA. Research on Mediterranean dietary patterns has found beneficial effects on some inflammation-related biomarkers, although results vary and the overall dietary pattern matters more than any individual food.
For a more strongly Mediterranean-inspired version:
- Replace most of the butter with extra-virgin olive oil.
- Use half-and-half or unsweetened evaporated milk instead of heavy cream.
- Increase the vegetables.
- Add spinach, asparagus, broccoli, or roasted peppers.
- Keep Parmesan modest.
- Serve with quinoa, farro, or brown rice instead of mashed potatoes.
- Add walnuts or pumpkin seeds as a topping.
- Use abundant fresh herbs, garlic, lemon, and spices.
Olive oil, fish, vegetables, legumes, nuts, and other foods characteristic of the Mediterranean pattern have been investigated for their relationship with inflammation and cardiometabolic health.
🔄 Delicious Variations
1. Dairy-Free Salmon & Shrimp
Replace butter with extra-virgin olive oil and cream with unsweetened coconut milk or a dairy-free cooking cream.
2. Low-Carb / Keto
Skip the mashed potatoes and serve the salmon and shrimp over cauliflower mash with roasted asparagus.
3. High-Protein Version
Use extra shrimp and Greek-yogurt mashed potatoes while keeping the creamy sauce portion moderate.
4. Mediterranean Salmon Bowl
Serve the salmon and shrimp over quinoa with spinach, cucumber, cherry tomatoes, olives, avocado, and a lemon-olive-oil dressing.
5. Spicy Garlic Butter Salmon
Add cayenne, red pepper flakes, or a small amount of harissa to the salmon seasoning.
6. Lemon Herb Salmon
Increase the lemon juice and zest and add fresh dill, parsley, basil, and oregano.
7. Dairy-Light Version
Use only 1–2 tablespoons of cream and thicken the sauce with a little Parmesan and broth.
8. Sheet-Pan Version
Roast seasoned salmon, shrimp, green beans, and baby potatoes on a large sheet pan for a simpler weeknight dinner.
🥗 Serving Suggestions
For a balanced meal, serve with:
- Roasted asparagus
- Broccoli
- Sautéed spinach
- Mediterranean cucumber salad
- Tomato and avocado salad
- Quinoa
- Farro
- Brown rice
- Roasted sweet potatoes
- Whole-grain crusty bread
For a healthy meal-prep dinner, portion one salmon fillet, 3–4 shrimp, vegetables, and a moderate serving of potatoes or whole grains into individual containers.
📊 Approximate Nutrition
Per serving, including salmon, shrimp, mashed potatoes, green beans and sauce:
| Nutrient | Approx. amount |
|---|---|
| Calories | 750–850 kcal |
| Protein | 55–65 g |
| Carbohydrates | 45–55 g |
| Fat | 40–48 g |
| Saturated fat | 14–18 g |
| Fiber | 6–8 g |
| Sodium | 700–1,000 mg |
| Omega-3 fats | High |
Nutrition varies considerably according to the size of the salmon fillet, amount of butter/cream, Parmesan, potatoes, and added salt.
For a lower-calorie healthy dinner, reduce the butter and cream and replace some mashed potatoes with cauliflower or additional vegetables.
❓ Related Questions
Is salmon good for an anti-inflammatory diet?
Salmon is a useful choice because it provides EPA and DHA omega-3 fatty acids. However, it’s more accurate to describe it as part of an anti-inflammatory eating pattern rather than calling salmon itself an anti-inflammatory treatment.
Can I eat this for weight loss?
Yes. The recipe is protein-rich, but the original creamy sauce and mashed potatoes make it relatively calorie-dense. For a weight-loss-friendly version, reduce butter and cream, increase vegetables, and use a smaller potato serving.
Can I make this without shrimp?
Absolutely. Simply omit the shrimp and increase the salmon portion slightly or add mushrooms, asparagus, or another vegetable.
Can I use frozen salmon?
Yes. Thaw it completely and pat it very dry before seasoning and cooking.
Can I make this dairy-free?
Yes. Use olive oil instead of butter and a dairy-free cream alternative. Nutritional yeast can provide some savory flavor in place of Parmesan.
What is the best side dish for salmon and shrimp?
For a lighter meal, roasted asparagus, broccoli, spinach, or a Mediterranean salad work especially well. For a more comforting dinner, mashed potatoes are excellent.
Can I make this ahead?
The mashed potatoes, green beans, and sauce can be prepared ahead. For the best texture, cook the salmon and shrimp shortly before serving.
💡 Final Thoughts
This Creamy Garlic Butter Salmon with Shrimp is designed to deliver the appeal of a restaurant-style seafood dinner while incorporating ingredients associated with a Mediterranean-inspired eating pattern.
