Creamy Dijon Salmon
This Creamy Dijon Salmon delivers 39g protein and 670 calories per serving, pairing omega-3 content with substantial calories for heavy training days. Quick stovetop prep produces 4 servings that reheat without drying out, eliminating the biggest complaint about meal-prepped fish. Designed for lifters rotating between poultry and fatty fish while hitting protein and calorie goals.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(15g)
- •Salmon(595g)
- •1 pinch salt (to taste)
- •1 pinch cracked pepper (to taste)
- •Garlic powder(5g)
- •Paprika, Ground(3g)
- •Unsalted Butter(15g)
- •Garlic(240g)
- •Low Sodium Chicken Broth(180g)
- •Cream, Heavy Whipping(240g)
- •Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Parsley, Fresh(30g)
- •Asparagus(454g)
- •Lemon
Instructions
- 1Pat salmon dry with paper towel. Season salmon all over with salt, pepper, garlic powder and paprika.
- 2Heat oil and butter in a large skillet over medium-high heat until hot. Sear flesh-side down first (skin-side up), for 5 minutes or until cooked halfway up. Flip and cook for a further 3-4 minutes or until cooked to your liking. (Cook in batches of two if needed to avoid overcrowding your pan.)
- 3Once cooked, remove salmon from the pan and set aside. KEEP all of the flavourful juices in the pan.
- 4Return pan to medium-high heat and melt the butter in the juices. Sauté garlic until fragrant (about 30 seconds), then pour in the stock. Allow liquid to reduce to half while scraping browned bits from the bottom of the pan.
- 5Reduce heat to low-medium heat. Whisk in the Dijon mustard, cream and parsley. Add the asparagus and bring to a gentle simmer, while stirring occasionally, until asparagus is cooked and sauce has thickened. Season with salt and pepper to your taste.
- 6Add the salmon back into the pan, sprinkle with parsley, taste test sauce and adjust salt and pepper, if needed.
- 7Serve.
Nutrition — Per Serving
670
calories
39g
protein
52g
fat
- Carbohydrates
- 28g
- Saturated fat
- 19.0g
- Sodium
- 181 mg
- Dietary fiber
- 4.3g
4 servings per batch · ~448g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Dijon Salmon have per serving?
Each serving contains 39g of protein and 670 calories. The macro breakdown is 52g fat and 28g carbs, making this a calorie-dense, omega-3-rich option.
How long does Creamy Dijon Salmon take to prep?
This quick-prep recipe yields 4 servings from a single stovetop session. Despite the higher calorie count, the quick prep designation means total cooking time is under 25 minutes.
Is Creamy Dijon Salmon good for muscle gain?
At 39g protein and 670 calories per serving, this recipe supports muscle gain phases with substantial caloric surplus and consistent protein. The fat content includes omega-3s from salmon, which supports recovery and inflammation management.
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