Lemon Pepper Salmon
Lemon Pepper Salmon provides 31g protein and 359 calories per serving, combining omega-3 content with substantial protein for recovery support. Batch-preps 6 servings on the stovetop with minimal hands-on time, covering multiple meals in one cook session. The complete amino acid profile from salmon supports muscle protein synthesis while keeping you fueled between training blocks.
Ingredients
- •Salmon(907g)
- •10 Sprigs Of Fresh Thyme (Optional, But Delicious)
- •Lemon
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •1/2 teaspoon freshly ground black pepper (plus additional to taste)
Instructions
- 1Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes. While it rests, zest both lemons into a small bowl, then slice one lemon into thin rounds and juice the other lemon into a separate bowl.
- 2Heat a large skillet over medium-high heat and add a thin coating of the olive oil. Once shimmering, carefully place the salmon skin-side up in the pan and cook for 5–7 minutes until the skin is crispy and releases easily from the pan, then flip the salmon over.
- 3Arrange the lemon slices on top of the salmon and drizzle with the remaining olive oil. Sprinkle the zested lemon evenly over the fish, season with salt and pepper, and pour the lemon juice around the salmon in the pan.
- 4Cover the skillet with a lid or foil and cook for 6–8 minutes over medium heat until the salmon is opaque and flakes easily with a fork, with internal temperature reaching 145°F at the thickest part.
- 5Remove the skillet from heat and let the salmon rest in the pan for 2 minutes to retain moisture.
- 6Transfer the salmon and lemon slices to a cutting board and divide evenly into 6 portions, keeping the pan juices warm.
- 7Distribute the portions into 6 airtight containers while hot, dividing the pan juices and lemon slices equally among them.
- 8Cool to room temperature before sealing and refrigerate for up to 4 days. Reheat gently in a 300°F oven for 8–10 minutes until warmed through.
Nutrition — Per Serving
359
calories
31g
protein
25g
fat
- Carbohydrates
- 0g
- Saturated fat
- 5.3g
- Sodium
- 89 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Lemon Pepper Salmon have per serving?
Each serving delivers 31g of protein and 359 calories with 25g fat and 0g carbs. This zero-carb option is one of the highest protein-per-calorie salmon preparations available.
How long does Lemon Pepper Salmon take to prep?
This recipe has quick prep time on the stovetop and batch-cooks 6 servings at once. The quick prep method means you can have multiple days of dinners ready efficiently.
Is Lemon Pepper Salmon good for muscle gain?
At 31g protein per serving with 359 calories, this recipe supports muscle gain when you're prioritizing protein intake and using the zero-carb structure to manage carbs elsewhere. The omega-3 fats from salmon also support recovery and hormonal health during a muscle-building phase.
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