Keto Garlic Butter Salmon
Seared to perfection. Bathed in garlic butter. Crisp skin. Flaky interior. This isn’t just salmon—it’s surrender in a skillet. In less than 20 minutes, you’ll have a low-carb dinner that feels like luxury without compromise. High in fat, rich in omega-3s, and dripping with satisfaction. You came here to eat clean. You’ll stay for how this makes you feel.
Why You’ll Love This Salmon
- ✅ Crispy, golden skin with melt-in-your-mouth center
- ✅ High in clean fats for deep keto fuel
- ✅ One-pan simplicity—ready in 15 minutes
- ✅ Garlic butter finish seals in flavor and indulgence
Ingredients
- 2 salmon fillets (skin-on, ~6 oz each)
- 2 tbsp butter (or MCT oil for added fat)
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional)
- Lemon slices & chopped parsley for garnish
How to Make It
- Dry & Score: Pat salmon dry with a paper towel. Score the skin lightly with a sharp knife to prevent curling.
- Season: Sprinkle both sides with salt, pepper, and paprika. Let sit at room temp for 10 minutes.
- Sear: Heat a skillet over medium-high. Add butter or MCT oil. When sizzling, place salmon skin-side down. Press gently with a spatula for even sear.
- Wait: Cook 4–5 minutes without moving. Let the skin crisp and lock in moisture.
- Flip: Turn fillets gently. Add garlic and lemon juice to the pan. Spoon over fish as it finishes cooking—about 2 more minutes.
- Finish: Remove from heat. Rest 2 minutes. Plate with lemon slices, parsley, and remaining garlic butter spooned on top.
- Serve: It doesn’t need sides, but if you must—pair with keto roasted asparagus or cauliflower mash.
Pro Tips & Common Mistakes
- Pro Tip: Always start with dry salmon. Moisture on the skin causes steaming instead of crisping.
- Pro Tip: Use a cast iron pan or heavy-bottomed skillet (like this) to trap and radiate heat evenly.
- Pro Tip: Let the garlic hit the pan only after flipping the salmon. Otherwise, it burns and turns bitter.
- Common Mistake: Flipping too early. If the skin sticks, it’s not ready—wait until it naturally releases.
- Common Mistake: Overcooking. Salmon goes from tender to dry fast—pull it early and let carryover heat finish the job.
- Common Mistake: Skipping the rest. Resting allows juices to redistribute and textures to settle.
Nutritional Breakdown & Ketogenic Science
- Calories: 390 per fillet
- Fat: 28g
- Protein: 33g
- Total Carbs: 1g
- Net Carbs: 0g
- Omega-3s: ~1.9g per fillet
Science Snapshot: Salmon is rich in EPA and DHA—two critical omega-3s shown to reduce inflammation and support brain health. A 2010 study published in *The Journal of Nutrition* found omega-3s to enhance fat oxidation during keto-adapted states.
Pairing salmon with saturated fats (like butter or MCT oil) increases lipid absorption, making this dish a metabolic amplifier for ketosis.
Reviews & Feedback
Cooked this buttery beauty? Tell us how it hit. Your tweaks, your rituals—drop them below.
Next Craving. Next Ritual.
Your fork’s not done moving yet. Let it lead you here: