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.
Ingredients
- •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
- 1Heat the oil in a large skillet over medium-high heat. Season the salmon filets (or fish if using) on both sides with salt and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once cooked, remove from the pan and set aside.
- 2Melt the butter in the remaining juices leftover in the pan. Add in the garlic and fry until fragrant (about one minute). Fry the onion in the butter. Pour in the white wine (if using), and allow to reduce down slightly. Add the sun dried tomatoes and fry for 1-2 minutes to release their flavours.
- 3Reduce heat to low heat, add the half and half (or heavy cream), and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.
- 4Add in the spinach leaves and allow to wilt in the sauce, and add in the parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. (For a thicker sauce, add the milk/cornstarch mixture to the centre of the pan, and continue to simmer while quickly stirring the mixture through until the sauce thickens.)
- 5Add the salmon back into the pan; sprinkle with the parsley, and spoon the sauce over each filet.
- 6Serve over pasta, rice or steamed veg.
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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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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