Delicious salmon en croute with vegetables served on a black plate, finished with a mustard sauce drizzle.

Stovetop~40 minComplexity

Garlic Butter Baked Salmon

Name: Garlic Butter Baked Salmon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: Potato, Yukon Gold, raw; Olive oil; 1 1/2 teaspoons salt (divided); 1/2 teaspoon black pepper (cracked, divided); Salmon, raw; Garlic, raw; Parsley, fresh; Lemon juice, fresh; Butter, unsalted; Asparagus, raw; Wine, white, dry; Lemon, raw, whole

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.

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Ingredients

4 servings

•
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. Toss the potatoes with olive oil, minced garlic, salt, and pepper. Spread in an even layer on a large rimmed baking sheet and roast for 15 minutes over medium-high heat until just starting to soften and brown.
2Push potatoes to one side of the sheet pan. Arrange the salmon down the center and rub evenly with minced garlic and fresh parsley. Place the asparagus on the remaining side.
3In a small bowl, whisk together lemon juice and melted butter. Pour the mixture over the salmon and asparagus. Season everything with salt and pepper.
4Return the sheet pan to the oven at 400°F and bake for 10 minutes until the potatoes are golden and fork-tender and the salmon is opaque throughout with no translucent flesh remaining.
5While baking, combine the remaining butter, minced garlic, lemon juice, and white wine in a small saucepan. Warm over medium heat for 2–3 minutes, stirring occasionally, until fragrant and combined.
6Remove the sheet pan from the oven. Divide the salmon, roasted vegetables, and garlic-butter sauce evenly into 4 airtight meal prep containers while hot. Garnish each with fresh lemon slices and parsley.
7Cool containers to room temperature, then seal and refrigerate for up to 3 days. Reheat in a 350°F oven for 8–10 minutes until heated through, or microwave in a covered container for 2–3 minutes.

Nutrition — Per Serving

181

calories

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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Common questions

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.