Are you looking to spice up your salmon dishes? Try this delicious low-carb salmon recipe to add flair and flavor to your dinner.
The savory rub brings a punch of spices, while the lemon garlic butter sauce adds a creamy, tangy finish.
Why you’ll love this keto-friendly recipe
This keto salmon recipe is perfect for busy weeknights or when you want a tasty dinner without spending hours in the kitchen.
Salmon is a rich source of essential omega-3 fatty acids, which help lower inflammation and promote heart health.
The combination of spices in the rub, including paprika, onion powder, basil, salt, and pepper, enhances the flavor of these wild salmon filets, which are then perfectly seared in nutritious olive oil.
This dish is also gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivities.
The crowning touch is the luscious lemon garlic butter sauce made with butter, chili powder, and lemon juice, adding freshness to every bite.
Health benefits of salmon
Salmon is a great source of high-quality protein, essential for muscle repair and growth.
It's also rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for heart health.
These fatty acids have potent anti-inflammatory properties, potentially alleviating arthritis symptoms while promoting brain health and cognitive functions.
Research published in Atherosclerosis found that frequently eating salmon may significantly improve blood pressure and cholesterol levels, reducing coronary heart disease risk by as much as 25 percent.
The study also discovered that salmon intake may increase levels of beneficial high-density lipoprotein (HDL) cholesterol, contributing to overall heart health.
What's more, salmon is a good source of vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium, which are essential for immune function, bone health, energy production, and electrolyte balance.
Incorporating more salmon into your keto diet may also aid in weight loss due to its high protein content, promoting satiety and reducing appetite.
Farm-raised vs. wild-caught salmon
When it comes to salmon, there's a distinct difference between farm-raised and wild-caught varieties.
Wild-caught salmon thrive in their natural habitat, feasting on a diet of plankton and smaller fish, resulting in a more nutritious fish.
This natural diet also gives wild-caught salmon its vibrant pink color and rich flavor profile.
Choosing wild-caught options ensures the fish is packed with heart-healthy omega-3 fatty acids essential for reducing inflammation and promoting brain health.
On the other hand, farm-raised salmon are often kept in congested pens and fed a diet of processed pellets containing antibiotics and artificial coloring agents to mimic the pink hue of wild salmon.
"Farm-raised salmon contain at least seven times the amount of polychlorinated biphenyls (PCBs) and dioxins, which are chemicals known to be carcinogenic," explains Dr. Berg.
Salmon raised in large industrial water farms are prone to diseases and have significantly lower levels of omega-3 fatty acids compared to their wild counterparts.
What to serve with this keto salmon recipe
Salmon filet is a versatile protein that pairs well with various side dishes.
Consider serving this salmon recipe with any of the following dishes for a complete keto meal.
Keto Rutabaga Fries with Fry Sauce
Rutabaga is a root vegetable with a faintly sweet and nutty taste, making it an excellent substitute for potatoes.
Cut them into fry-like strips and bake for 30 minutes for crispy, flavorful Keto Rutabaga Fries.
For extra deliciousness, serve with homemade fry sauce made with mayonnaise, yellow mustard, tomato paste, and smoked paprika.
Keto Parmesan Green Beans
Green beans are a low-carb vegetable that adds a delightful crunch to any dish.
Toss them in olive or avocado oil, sprinkle with garlic powder and Parmesan cheese, and then bake for 20 minutes for perfectly crispy Keto Parmesan Green Beans.
Oven-roasted vegetables
Roasting vegetables in the oven is an easy and delectable way to add more greens to your diet.
Chop low-carb veggies such as broccoli, cauliflower, and zucchini, then toss them in olive oil and seasonings.
Place them in the oven for 15 minutes and serve alongside your keto salmon dish.
Keto cheese and broccoli salad
For a refreshing side dish, try this Cheese and Broccoli Salad.
Mix chopped broccoli, crispy bacon bits, shredded cheese, and diced avocado, then drizzle with a low-carb keto dressing of your choice.
Storing and reheating tips
If you have any leftover salmon, store it in an airtight container in the refrigerator for up to three days.
To reheat, place the salmon filets in a pan with a splash of water and cover with foil.
Heat over medium heat for about five minutes until warmed through.
You can also reheat the fish in the oven by placing it on a baking sheet and covering it with foil. Bake at 350 degrees F (175 degrees C) for about ten minutes.
Key takeaways
This delicious and easy keto salmon recipe is packed with essential omega-3 fatty acids, crucial for heart and brain health.
Pair it with nutrient-dense sides such as Keto Rutabaga Fries or Parmesan Green Beans for a balanced and complete meal option.
FAQ
1. How many carbs are in this keto salmon recipe?
This keto salmon recipe contains less than one gram of carbs per serving, making it the ideal meal for those trying to limit their carb intake.
2. How healthy is salmon?
Salmon is a rich source of protein, omega-3 fatty acids, and essential vitamins and minerals.
Regular consumption of salmon may contribute to improved heart health and brain function while aiding metabolic balance and weight management.
3. Is salmon keto-friendly?
Yes, salmon is considered a keto-friendly food as it’s low in carbs while offering healthy fats, including omega-3 fats.
4. What’s the difference between farm-raised and wild-caught salmon?
Wild salmon are caught in their natural surroundings, while farm-raised salmon are held in crowded pens and fed a highly processed diet.
It's best to opt for wild-caught salmon as it’s more nutritious and less likely to contain contaminants or artificial food dye.
5. What type of salmon is the healthiest?
Wild-caught salmon is considered the healthiest option as they consume a natural diet, which results in significantly higher concentrations of omega-3 fatty acids.
6. Does salmon taste better with butter or oil?
Whether salmon tastes better with butter or oil is a matter of personal preference. While some people prefer the rich flavor of butter, others enjoy salmon with the lighter taste of oil.
7. Is keto-baked salmon gluten-free?
Depending on the ingredients used, keto-baked salmon can be gluten-free. However, it’s important to check the nutrition label of store-bought seasonings or sauces, as these can contain gluten.
Sources
1. https://pubmed.ncbi.nlm.nih.gov/17069820/
