Is salmon good for keto?

Salmon is a great keto ingredient and one of the best proteins to enjoy in a keto lifestyle. With zero carbs per 100 gram serving, salmon also packs 13 grams fat and 20 grams of protein.

Grilled, pan fried or baked, salmon is an easy ingredient to cook. Keep it simple with cooking in it butter, seasoning and garlic, or try one of the 10 keto recipes below.

How to cook salmon

Cooking salmon is a relatively simple process, and there are several methods you can choose from depending on your preferences.

Preparing the salmon

Start by rinsing the salmon fillets under cold water and patting them dry with paper towels. This helps to remove any excess moisture.

If your salmon has skin on, you can choose to leave it on or remove it. Some prefer the skin for added flavor and texture, while others prefer to cook skinless fillets. If you're leaving the skin on, score it lightly with a sharp knife to prevent it from curling during cooking.

Seasoning the salmon

Drizzle olive oil or melt butter over the salmon fillets. Make sure both sides are coated evenly. Season the salmon generously with salt and pepper. You can also add other seasonings or herbs according to your preference, such as garlic powder, paprika, or dill.

Cooking salmon

• Pan-Seared Salmon: Heat a skillet over medium-high heat. Once hot, add a bit of oil or butter to the skillet. Place the salmon fillets in the skillet, skin-side down if the skin is on. Cook for about 4-5 minutes on each side, or until the salmon is cooked through and flakes easily with a fork.
• Baked Salmon: Preheat your oven to 375°F (190°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper or aluminum foil. Bake for 12-15 minutes, depending on the thickness of the fillets, or until the salmon is cooked through.
• Grilled Salmon: Preheat your grill to medium-high heat. Lightly oil the grill grates to prevent sticking. Place the seasoned salmon fillets on the grill, skin-side down if the skin is on. Grill for about 4-5 minutes per side, or until the salmon is cooked through.

What to serve with keto salmon

When serving salmon in a keto-friendly meal, you'll want to complement it with low-carb side dishes that are delicious and nutritious. Here are some ideas:

• Roasted Vegetables: Choose low-carb options such as broccoli, cauliflower, asparagus, Brussels sprouts or zucchini. Toss them with olive oil, salt, pepper, and your favorite herbs, then roast them in the oven until tender and slightly crispy.
• Green Salad: Create a simple salad with leafy greens like spinach, arugula or mixed greens. Add sliced cucumbers, cherry tomatoes, avocado and a sprinkle of feta cheese or chopped nuts for extra flavor and texture. Dress with a keto-friendly vinaigrette made with olive oil, vinegar and herbs.
• Cauliflower Rice: Swap out traditional rice for cauliflower rice, which is low in carbs and pairs well with salmon. You can cook cauliflower rice in a skillet with some olive oil and garlic until tender, then season it with salt and pepper.
• Mashed Cauliflower: Similar to mashed potatoes, mashed cauliflower is a creamy and satisfying side dish. Steam or boil cauliflower florets until soft, then mash them with butter, cream cheese, garlic and your favorite herbs. Adjust the consistency with heavy cream or chicken broth as needed.
• Stir-Fried Vegetables: Cook a medley of low-carb vegetables such as bell peppers, snap peas, mushrooms and green beans in a hot skillet with sesame oil and soy sauce or coconut aminos for flavor. Top with sesame seeds or chopped peanuts for added crunch.
• Creamy Spinach: Sauté fresh spinach in butter or olive oil until wilted, then stir in heavy cream, cream cheese, grated Parmesan cheese and minced garlic. Season with salt, pepper and a pinch of nutmeg for a rich and creamy side dish.
• Cucumber Avocado Salad: Combine sliced cucumbers, diced avocado, red onion and fresh herbs in a bowl. Dress with a mixture of olive oil, lemon juice, salt and pepper for a refreshing and light side salad.
• Grilled Asparagus: Toss asparagus spears with olive oil, salt, and pepper, then grill them until tender and lightly charred. Squeeze fresh lemon juice over the grilled asparagus before serving for a burst of flavor.