PF
Delicious grilled salmon served with fresh spinach and a rich cream sauce on a decorative plate.
Stovetop~30 minComplexity

Creamy Garlic Butter Tuscan Salmon

This Creamy Garlic Butter Tuscan Salmon delivers 25g protein and 613 calories per serving — a moderate-protein option for pairing with carb sources or additional protein sides. Quick stovetop prep yields 4 servings with omega-3s and substantial fat for hormonal health. Designed for lifters building varied meal prep that includes salmon without overshooting daily protein in a single dish.

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Ingredients

4 servings
  • Salmon
  • 1 pinch salt (to season)
  • 1 pinch pepper
  • Olive oil(10g)

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

  • Butter(30g)
  • Garlic(360g)
  • Yellow Onion
  • Wine, White, Dry(80g)
  • Tomatoes, Sun-Dried, Packed In Oil(142g)
  • Half and half cream(420g)
  • 1 pinch salt (to taste)
  • 1 pinch pepper (to taste)
  • Spinach(720g)
  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Cornstarch(5g)
  • Parsley, Fresh(15g)

Instructions

  1. 1Pat the salmon dry with paper towels and season both sides with salt and pepper. Heat the olive oil in a large skillet over medium-high heat until shimmering, about 1–2 minutes.
  2. 2Place the salmon flesh-side down in the hot pan and cook 5 minutes until the flesh is opaque and releases easily from the pan. Flip and cook 4–5 minutes more until the internal temperature reaches 145°F and the skin is crispy. Remove the salmon to a plate.
  3. 3Melt the salted butter in the same skillet over medium heat, scraping up browned bits. Add the minced garlic and cook 1 minute until fragrant. Dice the onion, add to the pan, and cook 3–4 minutes over medium heat, stirring occasionally, until softened and translucent.
  4. 4Pour in the white wine and simmer over medium heat 2–3 minutes until reduced by half. Add the sun-dried tomatoes and cook 1–2 minutes, stirring, to release their flavor.
  5. 5Reduce heat to low and stir in the half and half, bringing to a gentle simmer while stirring occasionally, about 2 minutes. Season with salt and pepper to taste. If a thicker sauce is desired, whisk the cornstarch with 1 tablespoon cold water, stir into the center of the pan, and simmer 1–2 minutes while stirring until thickened.
  6. 6Add the fresh spinach to the sauce and stir 1–2 minutes until wilted. Sprinkle the grated Parmesan over the surface and stir gently 1 minute until melted and incorporated.
  7. 7Return the salmon fillets to the skillet, nestling them into the sauce. Spoon sauce over each filet and sprinkle with fresh chopped parsley.
  8. 8Divide the salmon and sauce evenly into 4 airtight containers while hot. Refrigerate up to 3 days. Reheat gently over low heat or in the microwave at 50% power, 2–3 minutes, until warmed through.

Nutrition — Per Serving

613

calories

25g

protein

35g

fat

Carbohydrates
55g
Saturated fat
17.1g
Sodium
909 mg
Dietary fiber
8.0g

4 servings per batch · ~476g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Creamy Garlic Butter Tuscan Salmon have per serving?

Each serving contains 25g of protein and 613 calories. The macro split is 35g fat and 55g carbs, making this a higher-carb option with lower protein density.

How long does Creamy Garlic Butter Tuscan Salmon take to prep?

This quick-prep recipe yields 4 servings from one stovetop session. The quick prep time is maintained despite the carbohydrate-forward preparation style.

Is Creamy Garlic Butter Tuscan Salmon good for muscle gain?

At 613 calories with 55g carbs, this recipe works best as a training meal or carb-load component within a muscle gain phase, but the protein content (25g) is lower than other options. Pair it with additional protein sources to hit daily protein targets.

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