PF
Delicious salmon dishes with pasta and roasted vegetables, perfect for gourmet dining.
Stovetop~30 minComplexity

Chili Lime Salmon with Esquites

This Chili Lime Salmon with Esquites delivers 29g protein and 305 calories per serving — a omega-3 rich option that supports joint health alongside training. Quick-preps 4 servings on the stovetop, making it valuable weekly rotation for micronutrient variety. Built for lifters who want nutrient-dense fish protein without the calorie load of heavier preparations.

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Ingredients

4 servings
  • Salmon
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Chili powder(5g)
  • Garlic powder(3g)
  • Cumin, Ground(3g)
  • 1/2 teaspoon fine sea salt
  • Unsalted Butter(30g)
  • Corn, Sweet, Canned, Drained(480g)
  • Garlic(120g)
  • JalapeñO Pepper
  • Mayonnaise, Regular(45g)
  • Lime Juice, Fresh
  • Cheese, Cotija, Crumbled(60g)
  • Cilantro, Fresh(60g)
  • Chili powder(5g)
  • Fine Sea Salt And Freshly-Cracked Black Pepper, To Taste

Instructions

  1. 1Pat the salmon dry with paper towels. In a small bowl, whisk together the chili powder, garlic powder, cumin, and salt until combined. Brush the salmon evenly with olive oil on all sides, then sprinkle the spice mixture evenly over the top and sides of each filet.
  2. 2Heat a large non-stick skillet over medium-high heat for 1 minute. Place the salmon skin-side-up in the skillet and cook for 5–7 minutes until the flesh is opaque and the thickest part reaches an internal temperature of 125°F (medium) to 135°F (medium-well). Transfer the cooked salmon to a plate.
  3. 3In the same skillet over medium-high heat, melt the butter (about 1 minute). Add the sweet corn and sauté for 5–7 minutes, stirring occasionally, until the corn begins to caramelize and char slightly. Add the fresh garlic and jalapeño, then sauté for 2 minutes more, stirring occasionally, until fragrant.
  4. 4Remove the skillet from heat and transfer the corn mixture to a large mixing bowl. Add the mayonnaise, fresh lime juice, cotija cheese, cilantro, and chili powder, then toss until evenly combined. Taste and adjust seasoning with salt and pepper as needed.
  5. 5Divide the esquites evenly into 4 airtight containers while warm. Top each portion with one salmon filet.
  6. 6Close the containers and refrigerate until ready to serve. To reheat, transfer to a plate and warm gently over medium heat in a skillet for 2–3 minutes, or reheat covered in the microwave at 50% power for 2–3 minutes until heated through.

Nutrition — Per Serving

305

calories

9g

protein

25g

fat

Carbohydrates
30g
Saturated fat
4.9g
Sodium
614 mg
Dietary fiber
4.5g

4 servings per batch · ~207g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chili Lime Salmon with Esquites have per serving?

Each serving contains 9g of protein and 305 calories, with 25g fat and 30g carbs. This is a carb-forward recipe that emphasizes whole-food ingredients over protein density.

How long does Chili Lime Salmon with Esquites take to prep?

Quick prep time with 4 servings per batch on the stovetop, making this a fast option for meals that need carbohydrate intake alongside protein.

Is Chili Lime Salmon with Esquites good for muscle gain?

With 30g carbs and 305 calories per serving, this recipe works better as a carb source paired with a higher-protein main rather than a standalone muscle-building meal. The carbs support workout performance when combined with adequate daily protein from other sources.

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