Garlic Butter Baked Salmon
Each serving of this Garlic Butter Baked Salmon contains 3g protein and 181 calories — a fat-focused, lower-protein component best used alongside other protein sources. Four servings cook quickly on the stovetop, working well as a side or macro-balancing element in your meal plan. Provides omega-3 fatty acids while helping you hit fat macros on lower-carb days.
Ingredients
- •Potato, Yukon Gold(454g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 1/2 teaspoons salt (divided)
- •1/2 Teaspoon Black Pepper (Cracked, Divided)
- •Salmon
- •Garlic(38g)
- •Parsley, Fresh(30g)
- •Lemon Juice, Fresh(80g)
- •Unsalted Butter(120g)
- •Asparagus
- •Wine, White, Dry(30g)
- •Lemon
Instructions
- 1Heat oven to 400°F | 200°C. On a large rimmed baking sheet, toss together potatoes with the oil, 1/2 tablespoon of garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread out in an even layer and roast for 15 minutes until they're just starting to soften and brown.
- 2Push potatoes to one side of the sheet pan and arrange salmon down the centre. Rub salmon evenly with 1 1/2 tablespoons of the minced garlic and 2 tablespoons of parsley. Add the asparagus to the other side of the pan.
- 3Combine 1/4 cup of lemon juice and 1/4 cup of the melted butter together and pour the mixture over the salmon and asparagus. Season everything with the remaining salt and pepper.
- 4Return to oven and continue baking until the potatoes are golden and fork-tender and the salmon is opaque throughout, (about 10 minutes). Optional: broil in the last 2 minutes for charred edges.
- 5Meanwhile, in a small bowl, combine the remaining butter, garlic and lemon juice with the wine (or chicken stock). Serve with the salmon, veggies and lemon slices!
Nutrition — Per Serving
181
calories
3g
protein
32g
fat
- Carbohydrates
- 25g
- Saturated fat
- 1.1g
- Sodium
- 16 mg
- Dietary fiber
- 2.9g
4 servings per batch · ~196g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Butter Baked Salmon have per serving?
Each serving contains only 3g of protein and 181 calories with 32g fat and 25g carbs. This recipe is not a viable protein source and functions primarily as a fat and carbohydrate vehicle rather than a muscle-building preparation.
How long does Garlic Butter Baked Salmon take to prep?
Quick prep time on the stovetop produces 4 servings in one batch. Salmon cooks fast when baked with butter, making execution time minimal despite the low protein yield.
Is Garlic Butter Baked Salmon good for fat loss?
At only 3g protein per 181 calories, this salmon recipe cannot support a fat-loss diet as a standalone meal and should not be used as your primary protein source. Pair it with high-protein sides like egg whites or lean poultry to make macros functional for a cut.
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