Keto Pan Seared Salmon and Broccoli
This one-pan keto pan-seared salmon with crisp broccoli has a rich and creamy sauce flavored with garlic and red pepper flakes.
Servings 4
Calories 488kcal
Equipment
Ingredients
- 4 4-oz [112-g] skin-on salmon fillets
- Sea salt as needed
- Ground black pepper as needed
- 1 tbsp (15 ml) olive oil
- 2 tbsp (28 g) butter
- 3-4 cloves garlic minced or pressed
- 2/3 cup (160 ml) fish or vegetable broth
- 2/3 cup (160 ml) heavy cream
- 8 oz (224 g) cream cheese softened
- 3 cups (273 g_ broccoli florets
- 1 tbsp (4 g) finely chopped fresh parsley
- 1/2 tsp red pepper flakes
Instructions
- Season the salmon filets on both sides with salt and black pepper.
- In a large nonstick skillet over medium heat, combine the oil and butter. When the butter is foamy, add the salmon skin-side down and cook it for 3 to 4 minutes, until it is browned and crispy. Gently flip the salmon and cook it for 4 to 5 minutes on the opposite side, or until it is flaky. Transfer the salmon to a plate and cover it to keep it warm.
- Reduce the heat to medium-low and return the skillet to the heat. Add the garlic and sauté it for about 1 minute, or until it is fragrant.
- Add the broth and cream and bring the mixture to a simmer. Stir in the cream cheese with a whisk, mixing the ingredients until the cream cheese starts to melt into the broth and transforms the mixture into a smooth sauce.
- Stir in the broccoli and season the mixture with a pinch of salt and black pepper. Cook the broccoli and sauce for 6 to 8 minutes, until the broccoli is tender and bright green.
- Return the salmon to the skillet and spoon the creamy sauce over the filets. Cook the salmon in the sauce for 2 minutes, or until it is hot. Remove the skillet from the heat. Sprinkle parsley and red pepper flakes (if using) over the salmon and broccoli, then serve.
Notes
- I love cooking fresh salmon right in the skillet before making the creamy sauce. However, you could also grill the salmon or even use leftover cooked salmon for this keto recipe.
- The key to making a smooth, thick cream sauce is to avoid boiling the cream for too long, which will make it too thick and the sauce could break.
- It's also best to use room-temperature cream cheese so it melts quickly into the sauce.
- You can switch up the veggies in this keto pan-seared salmon recipe by using cauliflower, asparagus, green beans, or chopped bok choy instead of broccoli.
- Salmon is fully cooked when it reaches 145°F/63°C.
- If you don't have a thermometer, check that the salmon is cooked by flaking it gently with a fork. It should be firm and flake easily.
Nutrition
Calories: 488kcal | Carbohydrates: 18g | Protein: 10g | Fat: 44g | Saturated Fat: 25g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Trans Fat: 0.2g | Cholesterol: 119mg | Sodium: 460mg | Potassium: 714mg | Fiber: 5g | Sugar: 7g | Vitamin A: 3105IU | Vitamin C: 164mg | Calcium: 177mg | Iron: 2mg