American · dinner
Tuscan Salmon with Spinach and Sun-Dried Tomatoes
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (5 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 40 g protein and a good dose of omega-3 fats per serve, and the spinach adds greens, all for about 5 g net carbs.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Drain and chop the sun-dried tomatoes, chop the green onion and mince the garlic so everything is ready before you start cooking. 0:19
- Season the salmon on both sides with the salt, pepper and garlic powder. 1:06
- Melt the oil and butter in a large stainless (non-reactive) skillet over medium heat. Sear the salmon 3–5 minutes per side until just cooked through (63°C / 145°F in the centre), then move it to a plate and cover loosely with foil. 1:27
- In the same pan, stir the sun-dried tomatoes, garlic and green onion for about 1 minute until fragrant. 2:30
- Pour in the cream, sprinkle in the parmesan and bring to a gentle boil, then simmer for about a minute until slightly thickened. 2:43
- Stir in the spinach just until wilted and season to taste. Turn off the heat, return the salmon to the pan, spoon the sauce over and finish with extra green onion. 3:04
Tip. Serve with steamed greens or cauliflower mash instead of rice or pasta to keep it keto. Best eaten fresh; the sauce can split if reheated too hot.
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 3%
- Protein 25%
- Fat 72%
Fits keto: 5 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High244%
3.9 g a serve, mostly from skinless salmon fillets (93%). 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 High194%
4.7 µg a serve, mostly from skinless salmon fillets (95%). 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 High127%
70 µg a serve, mostly from skinless salmon fillets (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High90%
18 µg a serve, mostly from skinless salmon fillets (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 K High77%
93 µg a serve, mostly from fresh baby spinach (78%). 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 B6 High63%
1.1 mg a serve, mostly from skinless salmon fillets (89%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High51%
456 µg a serve, mostly from heavy whipping cream (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High48%
7.2 mg a serve, mostly from skinless salmon fillets (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High25%
22 mg a serve, mostly from oil-packed sun-dried tomatoes (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High21%
85 µg a serve, mostly from skinless salmon fillets (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High20%
940 mg a serve, mostly from skinless salmon fillets (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source18%
77 mg a serve, mostly from skinless salmon fillets (62%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium Source13%
164 mg a serve, mostly from parmesan (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source11%
1.2 mg a serve, mostly from skinless salmon fillets (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 1
Iron8%
1.5 mg a serve, mostly from skinless salmon fillets (33%). 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.