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Close-up of a delicious salmon sushi roll with honey glaze, held by chopsticks.
Stovetop~25 minComplexity

Browned Butter Honey Garlic Salmon

This Browned Butter Honey Garlic Salmon delivers 15g protein and 340 calories per serving, offering a nutrient-dense option for lighter training days. Quick stovetop prep yields 4 servings, making it ideal for adding variety to your rotation without extended cooking time. Pairs well with carbs to fuel recovery while keeping calories controlled.

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Ingredients

4 servings
  • Butter(60g)
  • Honey(60g)
  • Garlic(180g)
  • Lemon Juice, Fresh(30g)
  • Salmon(227g)
  • Lemon
  • 2 pinches salt (to taste)

Instructions

  1. 1Place the butter in a cast iron skillet or oven-safe frying pan over medium heat. Stir and swirl the pan occasionally for about 3 minutes until the foam settles, the butter turns golden brown, and it develops a nutty aroma.
  2. 2Pour the honey into the browned butter and stir for about 30 seconds until dissolved. Add the minced fresh garlic and sauté for 1 minute over medium heat until fragrant.
  3. 3Stir in the fresh lemon juice and combine all flavors together.
  4. 4Arrange the salmon fillets skin-side down in the pan over medium-high heat. Cook for 3–4 minutes, basting the tops with pan juices frequently, until the skin is golden brown and crispy.
  5. 5Arrange the lemon wedges around the salmon in the pan. Transfer the entire skillet to a preheated broiler set 8 inches from the heat element. Broil for 5–6 minutes until the salmon tops are lightly charred and the internal temperature reaches 145°F.
  6. 6Remove the skillet from the broiler and let rest for 1 minute.
  7. 7Divide the salmon, lemon wedges, and pan sauce evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

340

calories

15g

protein

20g

fat

Carbohydrates
28g
Saturated fat
9.5g
Sodium
138 mg
Dietary fiber
1.0g

4 servings per batch · ~139g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Browned Butter Honey Garlic Salmon have per serving?

Each serving contains 15g of protein and 340 calories with 20g fat and 28g carbs. This is a lower-protein option compared to other PrepForge entrées, making it better suited as a side protein or part of a mixed meal rather than a standalone high-protein dish.

How long does Browned Butter Honey Garlic Salmon take to make?

This recipe qualifies as quick prep and yields 4 servings at once, letting you batch-cook multiple meals in minimal active time on the stovetop. You can have four dinners ready without the investment of a full meal prep session.

Is Browned Butter Honey Garlic Salmon good for fat loss?

At 340 calories and 15g protein per serving, this salmon dish fits fat loss phases where you're targeting lower overall intake and need variety in protein sources. The moderate fat content from the browned butter supports satiety on a calorie deficit.

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