I don’t know if there is a better ingredient on the planet than salmon. I could eat the fish for breakfast, lunch, dinner, or pretty much any other time of the day. Whenever anybody is going out for a fishing trip, I am usually the first one to make a request for a fresh fish. Salmon always makes the best meals.
Despite the million and one ways that I like to cook salmon up sometimes a sauté is just the easiest. I can get the fish in a pan with some vegetables and be eating in a matter of minutes. And, that is exactly the origins of this Keto salmon and broccoli sauté recipe topped with fried salmon skin.
Sourcing The Best Salmon
Salmon is always best fresh from the ocean. However, I understand that a good majority of people do not have the luxury of catching their own fresh fish whenever they so choose. But, I am a big believer that wild and farmed salmon both have something to offer.
The big thing when it comes to choosing what kind of salmon to buy is avoiding buying the cheapest frozen fish you can buy. It is worth it to splurge on the fresh piece. And, going to a local fish market is usually ideal.
Sautéing With Fish
The big difference with sautéing a fish like salmon versus your vegetables and other proteins is the fragility of it. If you toss the salmon vigorously as you would most anything else it will fall apart. Same with mixing things up with a spoon.
The trick is to be slow and gentle. You do not want the fish to be broken up into tiny pieces but hold their shape. So, move things neatly without causing to much stress on the fish to help keep them together.
Add Some of Your Own Flavors
For simplicity sake the only vegetable that I incorporated in this recipe was broccoli. But, that does not mean that you cannot change things up to help fit your palate. Honestly, any of your choice sautes, with whichever sauce or accompaniments, will work with salmon. Have fun.
Here are a few Keto ingredients that might work well in this dish:
This is one delicious salmon saute.
- 4 Tablespoons of avocado oil (60 ml), to cook with
- 6 cloves of garlic, minced or finely diced
- 2 Tablespoons of fresh ginger (12 g), minced or finely diced
- 4 eggs, whisked
- 1 head of broccoli (1 lb), chopped small
- 4 filets of salmon, fresh or frozen (340 g), defrosted if frozen, diced
- 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml), (optional)
- Salt and pepper, to taste
- In a large skillet over medium-high heat, add the avocado oil. Add the garlic and ginger to the skillet and saute until fragrant, about 30 seconds.
- Add the eggs to the skillet and saute until almost cooked, about 1 to 2 minutes.
- Add the broccoli to the skillet and saute until slightly softened, about 5 to 6 minutes.
- Add the salmon and optional coconut aminos to the skillet and saute until the salmon is cooked through, about 2 to 4 minutes. Season with salt and pepper, to taste.
- (Optional) If your salmon has skin on it, then remove the skin and fry it in some avocado oil on high heat for 2-3 minutes until crispy. Place on some paper towels to soak up the excess oil and enjoy with the saute.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 6 g.
- Calories: 676
- Sugar: 2 g
- Fat: 48 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 51 g