Salmon and Mashed Potatoes – Healthy Meal in 15-Min or Less!

Do you sometimes crave something freshly made, but refuse to spend hours cooking everything from scratch? Then this 15-minute salmon and mashed potatoes recipe is for you.

To make this recipe fast, the trick is to use microwavable sides – in this case we are using pre-made mashed potatoes and fresh green beans, and both can be cooked in the microwave. 

Also, this recipe includes an optional sour cream and lemon sauce for your salmon, and it takes 3 minutes to make! 

But no worries – if you are not a fan of microwavable ingredients, make sure to read some ideas and tips in the “variations” section.

Okay, let’s get cooking!

What You’ll Need


If you are following the exact recipe and using microwavable ingredients, then you only need: 

  • Microwave
  • Pan & spatula 
  • Small mixing bowl 
  • Medium container (to mix the salmon and the seasonings) 
  • Fork

Yes, that ‘s it. 

If you don’t want to microwave some of the ingredients and prefer to cook your entire meal from scratch, then you will also need:

  • Oven 
  • Sheet pan
  • Aluminum foil or parchment paper (in case you don’t want to place the food directly into the sheet pan
  • Cutting board


Main Ingredients

The main ingredients for this meal include: 

  • Salmon fillets
  • Microwavable mashed potatoes (**if you prefer to cook from scratch, we suggest baking baby potatoes, such as Klondike baby potatoes or gold baby potatoes)
  • Microwavable veggie bag of choice (in this case, we selected raw fresh green beans that come in a microwavable bag. Other great options are asparagus and broccoli) 
  • Oil or butter of your choice (we used grapeseed oil due to its higher smoking point)


These are the seasonings/sauces we used, but feel free to add/remove any ingredient to suit your needs:

  • Salt
  • Pepper
  • Garlic powder
  • Fish Sauce
  • Soy Sauce
  • Paprika
  • Cayenne pepper
  • Sesame oil
  • Sesame seeds (roasted are best, but raw are just fine as well)


If you want to make the sauce for the salmon as well, you will need: 

  • Sour cream
  • Lemons or limes (lemons are better)
  • Salt
  • Pepper
  • Garlic powder (optional)

How to Make

If you would prefer video format, you can click this link to watch the video of this salmon and mashed potatoes recipe

Microwavable Mashed Potatoes

Start with the microwavable mashed potatoes, as they usually take 5-7 minutes to cook. Follow the package instructions. Simple as that! 

While the mashed potatoes and the veggies are cooking in the microwave, start cooking the salmon. This way your meal will be done in less than 15 minutes. 

Microwavable Veggies

After the mashed potatoes are done cooking, cook your veggies in the microwave following the package instructions.

We decided to use raw fresh green beans because they are very crispy after cooking, but you can also use frozen vegetables as well. Choose whichever veggie you prefer! Other options could be asparagus or broccoli. 


Step 1- Place the salmon filets in a medium container and add all of the spices and sauces/oils mentioned in the “seasonings” section above. Feel free to add or remove any seasoning. 

To be very honest, I don’t measure the seasonings, I just eyeball it. If you are like me – you can watch the recipe video to see how much I add of each ingredient. 

But no worries, if you are unsure of eyeballing it and prefer to measure all of your ingredients, no problem. Check the recipe card for specific quantities. 

Step 2- Add all of the seasonings on top of the salmon filets and use your hands to “massage” the filets and distribute all of the seasonings evenly. 

Step 3- Heat up a pan at medium/high heat, and once it is hot add some oil to the pan. Place the salmon filets skin down first (it is okay if your filets do not have a skin, it’s just a matter of preference). 

Flip the salmon 4-5 minutes or when you start to see a browning at the bottom. Cook the other side for another 4-5 minutes until the internal temperature at the middle reaches 145 degrees F (it should no longer have a raw pink color in the middle). 

Sauce (optional)

I am also guilty of eyeballing the ingredients for the sauce. It’s just so much faster. If you do this, it is better to use less seasoning first and more if needed. 

Step 1- Add sour cream to the small mixing bowl. as much sour cream you need for the amount of servings you are planning on cooking. I used around ⅓ of a cup for 2 servings. 

Step 2- Add the rest of ingredients – I used the juice of 1 lime, but I suggest using lemon instead – it has a milder, sweeter flavor. Add salt, pepper, garlic powder, and dill weed to taste. Add a little bit of each first and taste it, and add more if needed. 

And serve all of the ingredients! That’s it. 

Remember, If you would prefer video format, you can click this link to watch the video of this salmon and mashed potatoes recipe


If you don’t want to use microwavable ingredients, the second fastest way is to make your potatoes and vegetables. 

Potatoes: I suggest using baby potatoes and cutting them in half or in circles. You can season them with any oil you prefer, salt and pepper to taste. 

Place them in a baking sheet and make sure NOT to overlap the potatoes. Place in the middle rack at ~350-375 degrees F. for 20 minutes, flipping halfway.

Veggies: The cooking time will vary depending on the veggie you use. Put them in a baking sheet and place it in the middle rack at ~350-375 degrees F. for 10-20 minutes, depending on the veggie. Check every 5-10 minutes.


Can I make this on the air fryer? 

You can definitely do this in the air fryer, but the problem is that you would have to cook each part (the salmon, potatoes, and veggies) in different batches each, and this would end up taking you almost an hour.

An option could be cooking the veggies in the air fryer so they are crispy, the mashed potatoes in the microwave, and the salmon in the pan. 

Make Ahead / Storage / Reheat tips

This recipe is so fast that honestly you do not need to make it ahead of time. 

It is best when you eat it fresh, but you can definitely meal prep additional servings and store them in the fridge. Storing them in the freezer is not recommended. 

To reheat it, it is best to use a microwave, but you could also reheat the salmon, veggies and mashed potatoes in a pan as well.

Other Recipes You’ll Love

Want to have a dessert after your meal? Try this Protein Mug Cake – It takes 5 minutes to make, and it is also cooked in the microwave!

Salmon Mashed Potatoes and Green Beans Final Dish

Salmon and Mashed Potatoes

An easy, 15-minute or less recipe – pan-seared salmon, and microwavable mashed potatoes and veggies! This is a healthy staple meal for those times where you don't want to spend hours cooking and doing dishes.
Print Pin Rate
Course: Dinner, Lunch, Main Course
Cuisine: American
Keyword: easy, healthy, microwavable, microwave, quick, under 15-minutes
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2 people
Calories: 583 kcal
Author: Irene Mejia, RDN, CPT, MBSR


  • Microwave
  • Pan
  • Spatula
  • Small mixing bowl (to make the sauce)
  • Medium container (to mix the salmon and the seasonings)
  • Spoon or fork (or small whisk)


Microwavable Vegetable

  • 1 small bag fresh green beans (microwavable bag, it can also be any other veggie of your choice)

Mashed Potatoes

  • 2 servings pre-made microwavable mashed potatoes (usually 1/2 a cup each, but feel free to serve yourself some more!)


  • 1 tsp oil (we used grapeseed oil)
  • 2 filets salmon
  • ½ tsp salt or to taste
  • ½ tsp pepper or to taste
  • 1 tsp garlic powder
  • 1 tsp paprika or to taste
  • ½ tsp cayenne pepper or to taste
  • 1 tsp soy sauce or to taste
  • 1 tsp fish sauce
  • 1 tsp sesame oil
  • ½ tbsp sesame seeds

Sour Cream Lemon Sauce

  • cup sour cream Use less if you want less sauce
  • Juice of 1 lemon or lime
  • ½ tsp salt or to taste
  • ½ tsp pepper or to taste
  • 1 tsp dill weed or to taste


Mashed Potatoes and Veggies

  • Simply follow package instructions and cook them in the microwave! While they are cooking, start cooking the salmon and making the sauce.
  • Once done cooking, set aside.


  • Place salmon filets in a small/medium mixing container.
  • Then, simply add all of the seasonings and rub them all together on the salmon until evenly distributed.
  • Heat a pan at medium/high heat. Once hot, add the oil.
  • Place the salmon filets skin down (if they have skin, if not no problem!). While the salmon is cooking, start making the sauce (instructions below).
    Step 2 - Sautee the Salmon Filets, skin down first.
  • Cook the salmon for 3-5 minutes or until you start seeing some browning. Then, flip the salmon and also cook for 3-5 minutes, until the internal temperature in the middle reaches 145°F (it should no longer have a raw pink color in the middle).

Sour Cream Lemon Sauce

  • Add sour cream to a small mixing bowl.
  • Add the rest of ingredients – lemon juice, salt, pepper, garlic powder, and dill weed to taste. Add a little bit of each first and taste it, and add more if needed.



Calories: 583kcal | Carbohydrates: 37g | Protein: 42g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 7g | Cholesterol: 116mg | Sodium: 905mg | Potassium: 1334mg | Fiber: 6g | Sugar: 7g | Vitamin A: 2192IU | Vitamin C: 23mg | Calcium: 154mg | Iron: 4mg
Tried this recipe?Mention @Irene_Mejia or tag #irenemejianutrition!

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I hope you will love this easy salmon with mashed potato (and veggies) recipe. It is truly a lifesaver during those days where you are super busy but still want to eat healthy meals. 

Let me know in the comments your favorite way of eating salmon!

As a passionate advocate for well-being, Irene Mejia seamlessly combines the nutrition expertise of a registered dietitian, the fitness knowledge and motivation of apersonal trainer, and her experience in mindfulness to guide busy individuals on their journey to a healthier lifestyle.

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