Keto Pan-Seared Salmon and Broccoli
This dish combines perfectly crisped salmon fillets with buttery garlic sautéed broccoli. It’s quick, satisfying, and ideal for keto or low-carb diets. The golden sear on the salmon locks in flavor, while the broccoli is cooked in the same pan for a rich, buttery finish.
⏱️ Time
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Ingredients
For the Salmon
2 salmon fillets (about 170g / 6 oz each), skin-on
Salt and black pepper, to taste
½ tsp garlic powder
1 tbsp olive oil or avocado oil
1 tbsp lemon juice (optional, for serving)
For the Garlic Broccoli
2 cups broccoli florets
1 tbsp olive oil
1 garlic clove, minced
Salt and pepper, to taste
1–2 tbsp water (to steam slightly)
Optional: squeeze of lemon or sprinkle of grated Parmesan
Instructions
1. Prepare the Salmon
1. Pat salmon fillets dry with paper towels (for a crisp sear).
2. Season both sides with salt, pepper, and garlic powder.
2. Sear the Salmon
1. Heat olive oil in a skillet over medium-high heat.
2. Place salmon skin-side down and cook for 4–5 minutes, pressing gently to ensure even crisping.
3. Flip and cook another 3–4 minutes or until golden and cooked to your liking.
4. Add 1 tbsp butter to the pan and baste the salmon for 30 seconds for extra richness.
5. Remove salmon and set aside, keeping warm.
3. Cook the Broccoli
1. In the same pan, melt 1 tbsp butter and add garlic. Sauté 30 seconds until fragrant.
2. Add broccoli florets and a splash of water.
3. Cover and steam for 2–3 minutes until just tender but still bright green.
4. Season with salt, pepper, and (optional) lemon juice or Parmesan.
4. Serve
Plate the salmon beside the broccoli.
Drizzle leftover garlic butter from the pan over everything.
Notes & Tips
Extra flavor: Add a sprinkle of chili flakes or smoked paprika.
Crispier skin: Don’t move the salmon for the first few minutes — let it crisp naturally.
Add healthy fats: Drizzle with extra virgin olive oil or a spoon of pesto before serving.
️ Serving Suggestions
Serve with cauliflower mash, zucchini noodles, or a side salad with avocado and lemon dressing for a full keto meal.
⚖️ Nutritional information
Calories: 470
Protein: 40g
Carbs: 6g
Fat: 32g
Fiber: 3g
Net Carbs: 3g