Pan Seared Salmon with Lemon Garlic Butter Sauce
This Pan Seared Salmon with Lemon Garlic Butter Sauce delivers 49g protein and 633 calories per serving — a complete dinner option that stands alone. Quick stovetop prep makes 4 servings, fitting into your meal schedule without complexity. Built for lifters who need high-protein dinners that don't require batch cooking multiple mains.
Ingredients
- •Salmon(794g)
- •1/4 teaspoon salt (to season)
- •1/4 teaspoon pepper (to season)
- •Lemon Juice, Fresh(45g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(30g)
- •Garlic(480g)
- •Parsley, Fresh(60g)
- •Lemon
Instructions
- 1Pat dry room temperature salmon filets with paper towel. Season all over with salt, pepper. Squeeze 1-2 teaspoons of lemon juice over each filet, and rub all the flavour in.
- 2Heat the olive in a large non-stick pan or skillet over medium-high heat until hot. Place salmon filets flesh side down, pressing them lightly so the entire surface of the flesh comes into contact with the pan. Sear, undisturbed, for 3-4 minutes until crispy and golden.
- 3Flip and sear the other side of each filet for TWO minutes. Add in the butter, chopped garlic, 3 tablespoons of parsley, remaining lemon juice and lemon slices. Stir the butter and garlic around each filet.
- 4Continue to cook the salmon for a further 1-2 minutes, or until salmon reaches desired doneness. (The butter will begin to brown slightly.) Taste test and season with salt and pepper to your tastes, and add more lemon juice if desired.
- 5Garnish with the remaining parsley and drizzle the butter over each filet. Serve immediately.
Nutrition — Per Serving
633
calories
49g
protein
37g
fat
- Carbohydrates
- 41g
- Saturated fat
- 6.7g
- Sodium
- 147 mg
- Dietary fiber
- 3.0g
4 servings per batch · ~356g each
Macro data sourced from USDA FoodData Central
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How much protein does Pan Seared Salmon with Lemon Garlic Butter Sauce have?
Each serving provides 49g of protein, 633 calories, 37g fat, and 41g carbs. The combination of high protein and high fat makes this a calorie-dense option suitable for surplus phases.
How long does Pan Seared Salmon with Lemon Garlic Butter Sauce take to prep?
This quick prep recipe batch-makes 4 servings on the stovetop in approximately 15-20 minutes total. You'll have four protein-rich dinners prepared efficiently in a single cooking session.
Is Pan Seared Salmon with Lemon Garlic Butter Sauce good for muscle gain?
At 49g protein and 633 calories per serving with 41g carbs, this recipe supports muscle gain phases by delivering high protein alongside carbohydrates for training fuel and recovery. The 37g fat contributes to hormonal health during a bulk.
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