American · dinner
Pan-Seared Salmon in Lemon Brown Butter
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (1.1 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
Salmon is one of the best food sources of omega-3 fats: a serve gives about 2.5 g, plus 25 g of protein, more than a day's vitamin B12 and over half a day's vitamin D.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Cut the salmon into 4 even fillets and season both sides with ½ tsp salt and ⅛ tsp pepper. Zest one lemon and juice two before you start, because the cooking moves fast. 0:15
- Melt 4 tbsp butter in a large, light-coloured pan over medium heat, swirling often, until it smells nutty and the milk solids turn brown, about 5 minutes. 0:46
- Lay in the salmon and cook 3–4 minutes without moving it, then flip and cook 2–3 minutes more. 1:06
- For the last 2 minutes, add the lemon zest and juice and keep spooning the lemon brown butter over the fish. 1:13
- As soon as the salmon is just cooked through, plate it, pour over all the pan sauce and scatter with parsley. 1:29
Tip. Dill works in place of parsley. For a strict carnivore plate, leave out the lemon and parsley and spoon plain brown butter over the fish. Best eaten straight away.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 1%
- Protein 30%
- Fat 69%
Fits keto: 1.1 g net carbs a serve, with 69% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High166%
2.7 g a serve, mostly from salmon fillet (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High134%
3.2 µg a serve, mostly from salmon fillet (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High86%
47 µg a serve, mostly from salmon fillet (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High63%
13 µg a serve, mostly from salmon fillet (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High41%
0.7 mg a serve, mostly from salmon fillet (99%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High30%
4.4 mg a serve, mostly from salmon fillet (92%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source18%
166 µg a serve, mostly from unsalted butter (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source15%
18 µg a serve, mostly from fresh parsley (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C Source13%
12 mg a serve, mostly from fresh lemon juice (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source10%
460 mg a serve, mostly from salmon fillet (94%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Magnesium9%
36 mg a serve, mostly from salmon fillet (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate9%
38 µg a serve, mostly from salmon fillet (87%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc5%
0.5 mg a serve, mostly from salmon fillet (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium2%
23 mg a serve, mostly from salmon fillet (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron2%
0.4 mg a serve, mostly from salmon fillet (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.