Global · dinner
Creamy Garlic Butter Salmon with Dill
Video by Blondelish on YouTube · Open on YouTube
- Keto (2.3 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
Salmon gives about 30 g protein and around 3 g of omega-3 fats a serve; the butter-and-cream sauce keeps it keto at about 2 g net carbs, with no added sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Season the salmon fillets with salt and pepper. 0:22
- Heat the olive oil in a large non-stick pan over medium-high heat and cook the salmon 5–6 minutes a side, until browned and flaky. Move it to a plate and keep warm. 0:43
- Lower the heat to medium and melt the butter in the same pan. Add the smashed garlic and cook for no more than a minute. 1:21
- Pour in the fish stock and cream and stir. When it simmers, stir in the dill and chilli flakes. 1:48
- Return the salmon to the sauce for a couple of minutes, then serve with black pepper and lemon wedges. 2:19
Tip. Chicken or vegetable stock can stand in for fish stock. Serve with steamed asparagus or a green salad. Best eaten fresh.
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 2%
- Protein 29%
- Fat 69%
Fits keto: 2.3 g net carbs a serve, with 69% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High202%
3.2 g a serve, mostly from salmon fillets (97%). 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 High161%
3.9 µg a serve, mostly from salmon fillets (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 High105%
58 µg a serve, mostly from salmon fillets (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High76%
15 µg a serve, mostly from salmon fillets (99%). 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 High51%
0.9 mg a serve, mostly from salmon fillets (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High39%
5.8 mg a serve, mostly from salmon fillets (84%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High24%
218 µg a serve, mostly from heavy cream (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source12%
590 mg a serve, mostly from salmon fillets (89%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
46 mg a serve, mostly from salmon fillets (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source11%
44 µg a serve, mostly from salmon fillets (90%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source10%
9.3 mg a serve, mostly from salmon fillets (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
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Zinc6%
0.7 mg a serve, mostly from salmon fillets (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium4%
48 mg a serve, mostly from salmon fillets (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron4%
0.7 mg a serve, mostly from salmon fillets (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K3%
3.9 µg a serve, mostly from virgin olive oil (52%). 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.
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 Blondelish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.