186 Seafood Mains
Bright pan-fried salmon fillets are served with a softened spoonful of savory herb-infused butter.
Salmon with Herb Butter Prep Time: 5 mins
Ingredients 4 TB. salted butter, at room temperature 1 TB. fresh chives, chopped 1 TB. fresh parsley, chopped 1 tsp. fresh rosemary, chopped 1 tsp. fresh tarragon, chopped 1
⁄2 tsp. granulated garlic
1
⁄4 tsp. freshly ground black pepper
1 TB. safflower oil 2 (4 oz.; 110g each) boneless salmon fillets 2 cups steamed greens, to serve (optional)
Cook Time: 7 mins
Yield: 2 fillets
1
In a small bowl, combine salted butter, chives, parsley, rosemary, tarragon, granulated garlic, and black pepper and mix until well blended. (Alternately, use a small food processor to purée ingredients.) Set aside.
Serving Size: 1 fillet
Nutrition per Serving Fat
4
Spoon herb butter over hot salmon fillets just before serving to soften. Serve alongside steamed greens (if using) for a complete meal.
429 37g Protein 23g Total Carbohydrate 1g Dietary Fiber 0g Net Carbohydrate 1g
Nutrition per Serving (with Greens) Fat
73% 24%
Protein
add extra fat to meals. To make a Dill and Caper Butter, blend butter with 1 tablespoon chopped fresh dill, and then add 2 teaspoons rinsed and chopped capers and 1 teaspoon lemon zest.
3% 1.2:1
Net Carb Ratio
466 38g Protein 28g Total Carbohydrate 8g Dietary Fiber 5g Net Carbohydrate 3g Calories
Variation: Compound butters are a great way to
Ratio
Fat
Heat a medium frying pan over medium-high heat. When the pan is hot, add safflower oil and wait for 30 seconds.
Place salmon fillets, skin side down, in hot oil. Cook for 3 to 4 minutes, or until golden brown and crisp. Carefully turn over fillets and cook for an additional 2 to 3 minutes, or until firm to the touch.
1% 1.5:1
Net Carb
Calories
2
3
78% 21%
Protein
Fat
