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Grilled salmon served with olives, tomatoes, and lemon on a checkered tablecloth.
StovetopComplexity

Marry Me Salmon Recipe

This Marry Me Salmon delivers 16g protein and 551 calories per serving, offering a lighter high-fat option for balanced macro days. Batch-preps 4 servings in quick stovetop time, making it ideal for rotating between heavier protein sources. Choose this when you're prioritizing fat intake and micronutrients without exceeding your calorie target.

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Ingredients

4 servings
  • ¾ teaspoon kosher salt
  • Brown sugar(5g)
  • Garlic powder(5g)
  • Italian seasoning(4g)
  • ½ teaspoon freshly cracked black pepper
  • Salmon
  • Olive oil(30g)

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

  • Olive oil(30g)

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

  • Garlic
  • Cream, Heavy Whipping(240g)
  • Low Sodium Chicken Broth(120g)
  • Chicken Bouillon, Dry(5g)
  • Parmesan Cheese(180g)

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

  • Tomatoes, Sun-Dried, Packed In Oil
  • Italian seasoning(4g)
  • Red pepper flakes(3g)
  • Kosher Salt, To Taste
  • Basil, Fresh(60g)

Instructions

  1. 1Preheat the oven to 375°F with a rack in the center position.
  2. 2Make the salmon. In a small bowl, combine the salt, sugar, garlic powder, Italian seasoning, and pepper.
  3. 3Place the salmon on a rimmed baking sheet, skin side down. Brush the salmon with olive oil, then rub with the spice mixture until completely coated.
  4. 4Bake for 12 to 15 minutes (depending on thickness), or until the fish flakes easily with a fork.
  5. 5Meanwhile, make the sauce. Heat the oil in a large skillet over medium heat. Once the oil is glistening, add the garlic and cook, stirring, until fragrant, about 30 seconds. Stir in the heavy cream, chicken stock, bouillon, ½ cup of the Parmesan cheese, sun-dried tomatoes, Italian seasoning, and ¼ teaspoon red pepper flakes, if using. Bring to a simmer and cook, stirring occasionally, until thick enough to coat the back of a spoon. Remove from the heat and season with salt to taste.
  6. 6Discard the salmon skin and nestle the cooked salmon into the sauce. Top with the basil, remaining ¼ cup of Parmesan cheese, and remaining red pepper flakes, if using. Serve over pasta or mashed potatoes, if desired.

Nutrition — Per Serving

551

calories

16g

protein

50g

fat

Carbohydrates
12g
Saturated fat
22.9g
Sodium
1168 mg
Dietary fiber
0.9g

4 servings per batch · ~172g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Marry Me Salmon Recipe have per serving?

Each serving delivers 16g of protein and 551 calories, with 50g fat and 12g carbs. This is a fat-forward recipe where the majority of calories come from the salmon's omega-3 rich oils.

How long does Marry Me Salmon Recipe take to make?

This qualifies as quick prep and batch-cooks 4 servings on the stovetop in one session. It's an efficient option for preparing multiple dinners without extended active time.

Is Marry Me Salmon Recipe good for fat loss?

At 551 calories and only 12g carbs per serving, this recipe fits a fat loss phase where you're controlling calorie intake and carbohydrate consumption. The 50g fat and 16g protein provide satiety despite the lower carb load.

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