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Top view of salmon filet served on a bed of spiralized vegetables in a minimalist setting.
Stovetop~25 minComplexity

Whole30 Salmon

This Whole30 Salmon delivers 2g protein and 107 calories per serving—a micronutrient-dense option for omega-3 intake during a cut. Quick-preps 4 servings on the stovetop as a light protein pairing. Built for lifters prioritizing overall body composition over protein-per-calorie efficiency in a single dish.

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Ingredients

4 servings
  • Salmon
  • Olive oil(30g)

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

  • Garlic(10g)
  • Lime(3g)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cauliflower Rice, Frozen
  • Avocado
  • Lime Juice, Fresh(23g)
  • Hot Sauce, Frank'S RedHot
  • Garlic(60g)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Cilantro, Fresh(30g)
  • Tomato(240g)

Instructions

  1. 1Pat the salmon fillets dry with paper towels. Mince the fresh garlic and zest the lime. In a small bowl, whisk together the olive oil, minced garlic, lime zest, and lime juice until combined.
  2. 2Heat a large skillet over medium-high heat for 2 minutes until hot. Place the salmon skin-side up in the skillet and cook for 4–5 minutes until the skin is golden brown and releases easily from the pan.
  3. 3Flip the salmon skin-side down, reduce heat to medium, and cook for 3–4 minutes until the flesh is opaque and flakes easily with a fork, or until internal temperature reaches 145°F. Remove from heat and let rest 2 minutes.
  4. 4While the salmon cooks, heat the frozen cauliflower rice in a separate skillet over medium heat with a splash of olive oil, stirring occasionally for 5–7 minutes until warmed through and any excess moisture evaporates.
  5. 5Prepare the avocado salsa: Cut the avocado in half, remove the pit, and scoop into a bowl. Add the lime juice, Frank's RedHot Sauce, minced fresh garlic, fresh cilantro, and diced tomato. Gently mash with a fork until creamy with some chunks remaining; taste and adjust seasoning.
  6. 6Divide the cauliflower rice evenly among 4 airtight containers while hot. Top each with one salmon fillet and divide the avocado salsa evenly among the containers.
  7. 7Seal containers and refrigerate until ready to serve. Reheat salmon and cauliflower rice gently over medium heat or in a 325°F oven for 5–7 minutes until warmed through before eating, or serve cold.

Nutrition — Per Serving

107

calories

2g

protein

8g

fat

Carbohydrates
9g
Saturated fat
1.1g
Sodium
10 mg
Dietary fiber
1.3g

4 servings per batch · ~99g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Whole30 Salmon have per serving?

This recipe provides 2g of protein per serving at 107 calories with 8g fat and 9g carbs. Note: this is a lighter protein option compared to typical gym-focused recipes.

How long does Whole30 Salmon take to prep?

Whole30 Salmon is quick prep and yields 4 servings on the stovetop, making it suitable for mid-week meal prep when you need something fast. The batch size divides cleanly for 4 individual servings.

Is Whole30 Salmon good for fat loss?

At 107 calories per serving, this is a calorie-controlled option for fat loss phases, though you'll want to pair it with additional protein sources to hit daily targets. The fat content comes primarily from omega-3s, which support recovery.

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