Delicious and Healthy Keto Salmon Meal Recipes

Salmon is a nutritional powerhouse, packed with omega-3 fatty acids, protein, and essential nutrients. It's also incredibly versatile and fits perfectly into a ketogenic diet, which emphasizes high fat, moderate protein, and very low carbohydrate intake. Whether you're a seasoned keto dieter or just looking for healthy and delicious meal options, these keto salmon recipes will satisfy your taste buds and keep you on track.

Garlic Parmesan Baked Keto Salmon

This Garlic Parmesan Baked Keto Salmon recipe is one of the easiest ways to make a healthy and delicious low-carb salmon dish. It's a foolproof recipe that is best made with frozen salmon and has only 1g net carbs per serving. Tender and perfectly cooked salmon is topped with a delicious blend of parmesan, garlic, and parsley held together with full-fat mayonnaise. This recipe is not only perfect for a keto diet meal, but it’s also gluten-free and grain-free.

Why Choose Wild-Caught Salmon?

It's crucial to choose wild-caught salmon for its health benefits and overall heart health. Wild-caught salmon has a healthier ratio of anti-inflammatory omega-3 fats to inflammatory omega-6 fats, as well as an overall better nutritional profile. Farmed salmon is not sustainable and may harm the environment by spreading disease to wild-caught fish and encouraging overfishing, as well as contributing to heart disease and inflammation.

You can use any type of wild salmon that you prefer for this low-carb salmon recipe, such as Coho Salmon, Sockeye Salmon, King Salmon, or Atlantic Salmon. One of the best attributes of this recipe is that there is no need to thaw your salmon before cooking.

Ingredients

• Salmon fillets (fresh or frozen)
• Butter
• Mayonnaise
• Parmesan cheese
• Garlic
• Parsley
• Salt and pepper

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking pan with parchment paper.
2. Place the salmon on the prepared pan and lightly season with sea salt and pepper.
3. Combine butter, garlic, parmesan cheese, mayonnaise, and parsley in a mini food processor or a small bowl and mix well. If your butter is not room temperature/soft, feel free to use melted butter from the stove or microwave.
4. Spread the mixture over the salmon fillet and bake at 350°F. Frozen salmon will be done in roughly 20-25 minutes (depending on the thickness of your fillet). Thawed salmon will be done in roughly 15 minutes.
5. To check if the salmon is done, lightly flake it with a fork. You don't want to overcook it; it should still look slightly translucent.

Tips and Variations

• Feel free to use fresh or dried herbs, as well as garlic powder instead of fresh.
• Experiment with other flavors like fresh dill, fresh basil, fresh ginger, or adding lemon zest to the topping.
• Add a squeeze of fresh lime or lemon juice, a dollop of Dijon mustard, or a splash of soy sauce or coconut aminos for extra flavor.

Garlic Butter Salmon and Asparagus

This Garlic Butter Salmon and Asparagus recipe is coated in garlic butter, topped with lemon slices, and baked all on one sheet pan for easy prep and clean up. Fish can be such a healthy protein and it’s a nice change of pace when we’re getting tired of eating the same old chicken or beef.

Read also: Easy Low-Carb Cheese Crackers

Ingredients

• Salmon fillets
• Fresh asparagus
• Butter
• Minced garlic
• Parsley
• Onion powder

Instructions

1. Preheat oven to 450 degrees Fahrenheit. Spray a large rimmed baking sheet with non-stick spray.
2. Lay the salmon fillets down the center of the baking sheet, leaving space between each fillet.
3. Arrange the asparagus around the top and bottom of the baking sheet.
4. Whisk together the melted butter, garlic, parsley, and onion powder.
5. Drizzle over the salmon and asparagus.
6. Bake for 12 to 15 minutes or until the salmon flakes easily with a fork and is opaque throughout.

Tips and Variations

• You can keep any leftover baked salmon and asparagus stored in an airtight container in the refrigerator for about 3 to 4 days.
• To reheat salmon, heat it at 275 degrees Fahrenheit for about 15 minutes. You’ll also want to add a little water or perhaps more garlic butter sauce to also help keep it from drying out.

Creamy Keto Tuscan Salmon

This Creamy Keto Tuscan Salmon is a one-pot meal that’s ready in less than 30 minutes, making it perfect for busy weeknights. It is bursting with rich, creamy flavors that will leave everyone at the table asking for seconds.

Ingredients

• Salmon fillets
• Oil
• Garlic
• Onion
• Sun-dried tomatoes
• Chicken bone broth
• Heavy cream
• Fresh baby spinach
• Parmesan cheese
• Basil
• Salt and pepper

Instructions

1. Heat the oil in a large skillet over medium-high heat. Season the salmon filets on both sides with salt and pepper, and sear in the hot pan, skin down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove them from the pan and set them aside.
2. In the same pan, add in the garlic and sauté until fragrant (about one minute). Add onion and cook until translucent (about 3 to 5 minutes). Add the sun-dried tomatoes and cook for 1-2 minutes.
3. Add the chicken bone broth and allow the sauce to reduce slightly (about 3 more minutes). Reduce heat to low, add the heavy cream, and bring to a gentle simmer while stirring occasionally. Season the sauce with salt and pepper to your taste.
4. Add in the fresh baby spinach and allow to wilt into the sauce, then add in the parmesan cheese. Allow the cream sauce to simmer for another minute or so until the parmesan cheese melts.
5. Add the grilled salmon filets back into the pan, spoon the sauce over each filet, and top with the basil.

Tips and Variations

• For an extra touch of flavor, consider adding a splash of white wine to the sauce.
• Instead of salmon fillets, you can use cod, tilapia, or halibut.
• Steamed or roasted vegetables, cauliflower rice, or a fresh green salad are great low-carb sides to serve with this dish.
• For a dairy-free option, you can use coconut cream instead of heavy cream.

Sheet Pan Salmon and Broccoli

This Sheet Pan Salmon and Broccoli recipe makes a simple, satisfying meal packed with flavor and healthy ingredients. The convenience of cooking everything on a single sheet pan means minimal cleanup and more time to enjoy your meal.

Ingredients

• Salmon fillets
• Fresh broccoli
• Butter
• Lemon juice
• Garlic
• Dijon mustard
• Spices
• Parmesan

Instructions

1. Preheat oven to 400 degrees F. Line a baking sheet with foil, spray lightly with cooking oil.
2. Place the salmon skin side down in the center of the pan and place the broccoli around the salmon.
3. Combine the melted butter, lemon juice, garlic, dijon and spices, stir well.
4. Drizzle over the salmon and broccoli.
5. Bake the salmon and broccoli for 20 minutes. The salmon is done when it evenly flakes and has reached an internal temperature of 145º F.

Tips and Variations

• Store leftover broccoli and salmon in an airtight container in the refrigerator for up to 3 days.
• For the best consistency of fish, reheat it in the oven at 350º F for 15-20 minutes.
• You can make sheet pan salmon with sweet potatoes and broccoli by adding in chunks of sweet potatoes when you cook the veggies. Just keep in mind that you may need to add additional cooking time to the potatoes.
• You do not have to remove the salmon skin before cooking, it will easily peel away once the salmon is cooked. The skin is also safe to eat and quite delicious. When cooked properly, the skin can become crispy and flavorful, adding a nice texture to the dish.

Keto Sticky-Sweet Glazed Salmon

This salmon recipe involves coating the fish in a keto sticky-sweet glaze, resulting in a dish full of sweet and savory flavors and delicate textures. Each bite promises a delightful culinary experience, and the best part is that it's ready in just 30 minutes!

Ingredients

• Salmon Fillets
• Butter/Oil
• Sea Salt, Pepper, and Paprika
• Garlic
• Keto Brown Sweetener
• Coconut Aminos
• Sriracha Sauce
• Lemon Juice

Instructions

1. Start by mixing together the sweet and spicy glaze in a small bowl. This includes minced garlic, keto brown sweetener, coconut aminos, sriracha sauce, and lemon juice.
2. Pat the salmon dry. This ensures that it browns evenly. Then, add the seasonings. Right before adding the salmon to the skillet, season both sides with ½ teaspoon each of salt, pepper, and paprika.
3. Heat the butter and oil in a large, heavy-bottomed nonstick or cast-iron skillet over medium heat (or slightly lower) for 2 minutes, until shimmering and hot. Once the pan is hot, right before you are ready to sear the salmon, season both sides with sea salt, pepper, and paprika.
4. Add the fish fillets to the pan in a single layer, skin side down. Use a spatula to press down on top of each fillet for 10 seconds. Then, cook for 3 minutes.
5. Pour the sauce over the fish fillets and transfer them to the preheated oven. Bake for 5 to 9 minutes, or until just cooked through and the edges easily flake with a fork or they reach your desired doneness: 130 degrees for medium or 145 to 150 degrees for well done.
6. Scoop off and discard any white albumin that has formed, then spoon the sauce over the fillets, garnish with fresh parsley, if desired, and serve hot.

Tips and Variations

• Use a heavy-bottomed non-stick or cast-iron skillet to ensure the fish doesn't stick, and it cooks evenly.
• The oil should be hot and shimmering but not smoking.
• Pat dry the salmon. This ensures that it browns evenly.
• Don't move the fillets around while they cook. This prevents a good sear.
• Press down on each fillet with a spatula for 10 seconds. This helps prevent the salmon from curling.
• Season right before searing. If you season it too soon, the salt can pull out the moisture and dry it out.
• This method works with any sauce you prefer!

10-Minute Keto Salmon

This keto salmon recipe is a foolproof, one-pan dinner that takes less than 10 minutes to make! It is perfectly seared at the bottom and flaky on top, that makes it the star of any dinner dish.

Ingredients

• Salmon fillets
• Lemon juice
• Olive oil
• Butter
• Minced garlic
• Parsley
• Salt and pepper

Instructions

1. Start by patting dry the salmon with a paper towel before sprinkling with salt and pepper. Rub lemon juice over each fillet.
2. Add the olive oil to a non-stick pan and place it over medium heat.
3. Place the salmon fillets flesh side down onto the pan, pressing lightly so that it sears. Sear for 3-4 minutes, until crispy and golden. Flip and cook for a further two minutes.
4. Add the butter, minced garlic, and a pinch of fresh parsley, and stir around each fillet.
5. Remove the pan from the heat and place each salmon fillet on a plate. Drizzle with the pan juices and sprinkle with more parsley.

Tips and Variations

• You must pat dry the salmon before seasoning with salt and pepper.
• To freeze: Place the cooked and cooled salmon in an airtight container and pour the pan juices around the sides.

Understanding Keto and Salmon

Salmon and the ketogenic diet are a great match. Salmon contains high amounts of omega 3 fatty acids, so it is very high in good fat content. Moreover, salmon also contains potassium and magnesium.

Read also: Keto Calorie Counting: A Detailed Guide

Is Salmon Okay on Keto?

Salmon is a fantastic food to eat on a keto diet. It’s got no carbs and is full of protein and heart-healthy fats. Per 4-ounce serving, there are 200 calories, 20 grams of protein, and 13 grams of fat.

Does Salmon Break Ketosis?

Salmon, when cooked correctly, does not break ketosis. However, if you use sauces thickened with flour or carbs or serve the salmon with non-keto-friendly foods, it can kick you out of ketosis.

What Kind of Salmon is Keto?

All cuts of salmon are keto friendly, including fillets, canned salmon, and smoked salmon. Atlantic Salmon is typically a farm-raised salmon in the Atlantic ocean. Because the salmon is farm-raised and fed a very specific diet it often fattier, which is great for a Keto diet.

General Tips for Cooking Salmon

• Don't overcook it: Even cooking it for a few extra minutes can turn tender salmon into something that resembles a rubber duck.
• Pat dry the salmon: This helps to get a good sear on the outside.
• Use a non-stick pan: This will prevent the salmon from sticking and make it easier to flip.
• Season generously: Salmon can be a bit bland on its own, so don't be afraid to season it well with salt, pepper, and other spices.
• Cook skin-side down: This will help to protect the salmon from overcooking and will also make the skin crispy.
• Check for doneness: The USDA recommends cooking fish to an internal temperature of 145 degrees F. Most people recommend cooking it to 130 degrees for medium or 145 degrees.

Read also: Magnesium Supplements for Keto

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