Quick and Easy Keto Baked Salmon with Fresh Herbs

By Ashley Jean April 5, 2023 38 mins read 143 Views

Even the strictest followers of ketogenic diets need to add protein to balance their diet. This easy keto baked salmon recipe is a low-calorie sheet pan dinner that is ready in under thirty minutes and is high in protein, but low in calories and fat.

This easy keto salmon recipe is a low calorie sheet pan dinner than is ready in under thirty minutes! A simple light meal that's perfect for warmer weather!

Truth be told, I used to avoid salmon. But, during my first year I was on keto, I made a big mistake: I completely cut protein from my diet and suffered for it. I suffered from muscle loss, hair loss, and fatigue, to say the least.

I needed a way to add more protein to my diet that still followed keto guidelines. So, I started experimenting with keto salmon recipes.

Keto sheet pan salmon with fresh herbs. Ready in under half an hour and only 1 carb per serving.

I was surprised to discover two things: Salmon–especially this keto-baked salmon recipe–is quick, easy to make, and delicious. All salmon needs is the right sauce.

You’ll Love Keto Baked Salmon with Fresh Herbs

Here’s why:

Ready in just 30 minutes, this dish is the perfect weeknight entree.
Keto-friendly salmon can be prepared and served in a variety of ways, with an infinite number of sides, making this an easy (and healthy!) weeknight staple.
Prep and clean-out are both super simple.
Just like your freshly-baked Keto Baked Salmon, leftovers can be used in various ways, like on top of salads or in fish tacos.

Salmon is The Superfood Missing From Your Keto Diet

Salmon is rich in omega-3 fatty acids, which are healthy fats that can help reduce inflammation and improve heart and brain health.
Keto diets are all about keeping carb intake as limited as possible. Thankfully, salmon is low in carbs, so it’s the perfect protein to add to keto-friendly meals.
Besides Omega-3 fatty acids and protein, salmon is packed with vitamin B12, vitamin D, selenium, and potassium.

Keto sheet pan salmon that's less than 200 calories and 1 carb per serving.

Ingredients

2 pounds wild Alaskan salmon, boneless and skinless
1/2 cup sour cream
1 tablespoon mayonnaise
1/2 teaspoon lemon juice
3 teaspoons fresh chopped chives (plus more for garnish)
1 teaspoon dill
1 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon fresh chopped parsley (plus more for garnish)
pinch of salt & pepper

How to Make Keto Baked Salmon with Fresh Herbs

Preheat oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
In a small bowl, combine all ingredients and stir until the sauce is evenly combined.
Pat the salmon filets dry on both sides with paper towels. Place on the baking sheet.
Top each filet with approximately 2 to 3 teaspoons of the herb mixture, depending on the size of the filets. Use a silicone brush to coat the top of the filets with the herb mixture.
Bake for 13 minutes.
Garnish with fresh herbs, if desired, before serving.

Easy keto salmon with fresh herbs and roasted summer vegetables.

FAQ

What type of salmon is keto-friendly?

Whether or not salmon recipes are keto-friendly often comes down to the ingredients. You’ll want to avoid cooking with added sugars or using sauces high in carbs.
Also, when you’re making the choice between farmed salmon or wild-caught, opt for wild-caught. Not only is this the more sustainable option, wild-caught salmon typically have a higher concentration of omega-3 fatty acids.

Can the keto-baked salmon dish be made dairy-free?

If you’re lactose intolerant but want to try this recipe, there are a few different options you can use to swap out the mayonnaise and sour cream.
The easiest substitute would be a vegan version of mayonnaise or tofu sour cream. However, coconut and cashew are great non-dairy substitutes.

What keto-friendly side dishes should I serve with keto-baked salmon?

If you’re unsure what to serve with your keto-baked salmon, there are several different keto-friendly side dishes that would compliment the flavors in your salmon. For instance, you can roast vegetables with garlic and lemon or place your salmon on a bed of zucchini noodles.
Stuck on sides? Try pairing your keto-baked salmon with either Balsamic Roasted Green Beans and Strawberries, or serve with Mashed Cauliflower.

This easy keto salmon recipe is a low calorie sheet pan dinner than is ready in under thirty minutes!

How to Store Keto Baked Salmon with Fresh Herbs

Another reason we love this keto-baked salmon recipe is how easy storing leftovers is. Not only is baked salmon safe to keep in the fridge for up to four days, but you can also freeze your leftovers.

Just be sure to date your leftovers; salmon should be eaten within three months of the cook date.

Easy keto sheet pan salmon with fresh herb topping. Low calorie and almost zero carb. Ready in 30 minutes.

Keto Baked Salmon with Fresh Herbs

This easy keto salmon recipe is a low calorie sheet pan dinner than is ready in under thirty minutes! A simple light meal that’s perfect for warmer weather!

Course Main Dishes

Keyword easy keto salmon, easy keto seafood recipe, keto fish recipes, keto low calorie recipe, keto salmon recipes, keto salmon sauce, keto seafood recipes, keto sheet pan fish, keto sheet pan meal

Prep Time 10 minutes

Cook Time 13 minutes

Total Time 23 minutes

Servings 8 servings

Calories 185kcal

Author Anna Hunley

Ingredients

2 pounds wild alaskan salmon boneless and skinless
1/2 cup sour cream
1 tablespoon mayonnaise
1/2 teaspoon lemon juice
3 teaspoons fresh chopped chives plus more for garnish
1 teaspoon dill
1 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon fresh chopped parsley plus more for garnish
pinch of salt & pepper

Instructions

Preheat oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
In a small bowl, combine all ingredients and stir until the sauce is evenly combined.
Pat the salmon filets dry on both sides with paper towels. Place on the baking sheet.
Top each filet with approximately 2 to 3 teaspoons of the herb mixture, depending on the size of the filets. Use a silicone brush to coat the top of the filets with the herb mixture.
Bake for 13 minutes.
Garnish with fresh herbs, if desired, before serving.

Notes

If you have leftover herb sauce, thin it out with a little water to make a fresh salad dressing or dipping sauce for the fish.

The post Quick and Easy Keto Baked Salmon with Fresh Herbs appeared first on Keto In Pearls.

By: KetoInPearls
Title: Quick and Easy Keto Baked Salmon with Fresh Herbs
Sourced From: ketoinpearls.com/keto-baked-salmon-fresh-herbs/
Published Date: Wed, 05 Apr 2023 08:41:08 +0000

Frequently Asked Questions

How much fat are you allowed to eat?

It is crucial to get enough essential fat acids when following a ketogenic diet. Healthy fats include avocados, salmon, and nuts such as walnuts. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats can provide many health benefits, such as better cognitive function, digestion and a stronger immune response. It is best to aim for 25-35% fat intake.

It is also important to remember that when following a ketogenic diet, you should be mindful of the fats you consume. Avoiding saturated and trans fats is a good idea as they can raise your risk of developing cardiovascular disease and other chronic ailments. Instead, you should focus on healthy fat sources such avocados, nuts, olive oil, and fatty seafood in your diet. Doing so will ensure you get the essential fatty acids and other nutrients your body needs to stay healthy and energized.

In addition to eating the right fats, it is important to be mindful of how much fat you consume. Too much fat can lead to weight gain, while too little can cause fatigue and other health issues. It's important to find a balance that works best for you and how your lifestyle works. You can track your daily fat intake by using an app, or keeping a food journal. This will help you stay on track and ensure you get the right amount of essential fatty acids daily.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. It can help you lose weight temporarily, but it is important that you eat a healthy diet and receive enough nutrients. Insufficient carbohydrate or fat intake can lead to nutritional deficiencies and other health issues. A ketogenic diet is something you should consider.

What is a suggested lazy keto diet for beginners?

Keto can be a daunting task. All the information, books, and advice available on nutrition can make it easy to get overwhelmed. That's where the "lazy keto diet" comes in.

A lazy keto diet does not require you to track every macronutrient. Instead, it focuses on reducing your net carbohydrate intake to between 25-50 grams per day to reach and maintain ketosis. Because you don't need to monitor your macronutrients or caloric intake, this approach is much more flexible than traditional keto diets.

In essence, with a lazy ketogenic diet, you forgo tracking macros and opt for whole low-carb foods that you love most - things like meats, eggs, dairy products, nuts, seeds, and some vegetables are encouraged in moderate amounts while avoiding starchy carbohydrates and added sugars all together.

This is the perfect way to transition to low-carb living, without having your meals sacrificed or depriving yourself of important nutrients. Lazy Keto can be a great choice for those just starting their journey to healthy eating.

Can you eat oatmeal on keto?

Unanswered questions can be the hardest to find solutions for. Many people feel lost and overwhelmed when it comes down to choosing the right foods for the keto diet. It is particularly true with oatmeal, which contains a lot carbs.

You can still eat oatmeal, but it's possible to make a keto lifestyle out of oatmeal. It all depends what type you buy, and how many you consume.

It starts by looking at ingredients like nuts, seeds, or other low-carb options that can be combined to make a delicious and nutritious breakfast. Pure oatmeal is rich in fibre and protein. However, they do not compromise the keto diet.

Also, be mindful of how many oats you are adding to your daily meal. Don't try to run a marathon. Or eat too many of those overnight bowls. Use self-control. You can control your portions and still maximize flavour potentials with innovative ingredients such as coconut cream, chia seeds, or cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. So don't let anyone tell you that sticking to your principles means sacrificing taste - because proper prepping spells out some serious results!

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

How To

Common Mistakes to Avoid When Following a Ketogenic Diet

It is crucial to follow the ketogenic diet properly if you want to be successful. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

It is important to pay attention to what you eat and how much. Eating too much fat or making bad carb choices can lower ketone production and cause weight gain. It's important to remember to monitor your intake of carbohydrates, fat, and protein levels for each meal.

Accidentally consuming hidden carbs could truly derail your efforts. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Take care when ordering from restaurants as many meals exceed the recommended carb limit due to extra sauces and starches such as rice or potatoes.

A keto-friendly diet can be difficult if you don't drink enough water. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!

You shouldn't expect miracles in a matter of hours! It takes time for the body's metabolism to switch to fat burning over glucose. Be patient with yourself and the "keto community" as you make your way! You can keep track of your progress and be motivated. However, it is important to remember that this process takes time.