Sizzling grilled salmon steaks with herbs in a non-stick frying pan for a savory meal.

Stovetop~20 minComplexity

Pan Seared Salmon with Lemon Garlic Butter Sauce

Name: Pan Seared Salmon with Lemon Garlic Butter Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: american
Ingredients: Salmon, raw; 1/4 teaspoon salt (to season); 1/4 teaspoon pepper (to season); Lemon juice, fresh; Olive oil; Butter, unsalted; Garlic, raw; Parsley, fresh; Lemon, raw, whole

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.

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Ingredients

4 servings

•
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 the salmon filets dry with paper towels and season all over with salt and pepper. Squeeze fresh lemon juice over each filet and rub to distribute.
2Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering, about 2 minutes. Place the salmon filets flesh-side down, pressing lightly to ensure full contact with the pan. Sear undisturbed for 3–4 minutes until the flesh is golden brown and crispy.
3Flip the salmon and sear the skin side for 2 minutes over medium-high heat until the skin is crispy.
4Add the butter and minced garlic to the pan around the filets. Cook for 1–2 minutes, stirring the butter and garlic, until the butter begins to brown slightly and the garlic is fragrant.
5Check doneness by inserting a fork into the thickest part of the salmon—it should flake easily and reach an internal temperature of 145°F. Continue cooking for 1–2 minutes more if needed.
6Stir in the remaining fresh lemon juice and add lemon slices to the pan. Taste and adjust seasoning with salt and pepper as needed.
7Divide the salmon and sauce evenly into 4 airtight containers while hot. Top each with fresh parsley and drizzle the lemon garlic butter over the filets.
8Serve immediately or refrigerate for meal prep (consume within 3–4 days).

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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Common questions

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.