This is the BEST keto salmon recipe I have ever made. My pan-fried salmon is a tasty, easy dinner that is ready in 10 minutes. The fillets are golden on top with a crisp skin and buttery, soft and flaky flesh. I top them with a quick herb dressing that takes the dish to the next level.
I eat fish at least twice a week and and this ketogenic salmon recipe is a weeknight staple in our house.
In this post, I am going to show you how to cook pan-fried salmon to perfection. You won't believe how simple it is.
With my method, the fish will taste just like in a quality restaurant. Think soft and tender salmon that you can flake easily with a fork. Yum.
The best part of the recipe is the herby olive oil-based dressing that we pour over the fish. Just like the salmon, it is naturally low carb. The dressing adds wonderful fresh and fragrant flavor that complements the fish. I just can't get enough of it.
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Why You Need To Make Pan Fried Salmon
Healthy - It is common knowledge that oily fish such as salmon is super healthy. Salmon is naturally high in heart-healthy omega 3 fatty acids. It is also a great source of vitamin B. And instead of piling on a sauce with heavy cream or butter, my keto salmon recipe is 100% dairy-free and simple with a fragrant olive oil dressing. It is only 0.2g net carbs per fillet.
Tasty - Salmon is zero carb, high fat, high protein and ideal for a low carb or keto diet. And with my easy sauce, this ketogenic salmon recipe is a taste sensation.
Family-friendly - ANYONE is going to enjoy a pan fried salmon fillet for dinner. Whether you are keto or not, this is is a meal you'll come back to time after time.
Easy and Quick. With minimal prep and only a handful of ingredients, this is the perfect dinner for busy weekdays. It is on the table in 10 minutes! Even better, the salmon tastes great hot or cold.
Ingredients
Here are the ingredients you'll need:
- Salmon - I always use boneless salmon fillets with skins on. The skin helps to keep the salmon soft and tender during cooking because it acts as a barrier. Choose fillets that have the same size so they cook evenly.
- Salt & Pepper - Sea salt and freshly cracked black pepper.
- Oil - A fruity extra virgin olive oil adds to the flavor of the dressing.
- Mustard - I like Dijon mustard.
- Vinegar - Red wine vinegar is choice here. Another good option is apple cider vinegar
- Garlic - Optional. I love adding garlic to dishes, and fresh garlic is always best. Make sure it is very finely minced. A pinch of garlic powder can work as an alternative.
- Herbs - Fresh herbs lift the taste of any meal. I use a mixture of fresh parsley and dill. Dried herbs are better than nothing, but don't come close to the fragrant flavor of fresh herbs.
- Lemon slices - to serve (optional). Lemon is a classic side for salmon and any fish.
See the recipe card for full information on ingredients and quantities.
Instructions
It is simple to make this keto salmon recipe. Here are the basic steps.
For the full method with timings and ingredient amounts, scroll down to the recipe card.
STEP 1
Pat the salmon dry with a paper towel. Then, season the salmon with salt and pepper.
STEP 2
Stir together the ingredients for the sauce.
STEP 3
Sear the fillets in olive oil flesh side down over medium heat until they are golden and slightly crisp. Keep them undisturbed.
STEP 4
Turn them over with a wide spatula and fry the the salmon skin side down until cooked through to your liking.
STEP 5
Drizzle the dressing over the salmon and serve. Option to decorate with lemon slices.
Katrin's Top Tips
#1 Do not move the salmon while it is searing in the pan. This is a golden rule for pan-frying ALL protein (for example, this keto lemon chicken).
#2 Don't over-cook! If salmon stays in the pan for too long, it becomes dry and rubbery. Take it off the heat while the inside of the fish is still a darker shade of pink than the outside. The centre continues to cook while it rests for the next 2-3 minutes and the salmon flesh will be soft and buttery.
#3 Remember that thicker fillets take longer to cook than thin fillets.
#4 Don't crowd the pan. I'm mentioning this in case you'd like to scale the recipe. I never cook more than 4 salmon fillets at the same time in a large frying pan. You want to have plenty of space in between the fish pieces.
Variations
Warm sauce: To really infuse the salmon with the dressing, pour it over the salmon during the last minute of cooking and let it warm through. I recommend doing this especially if you are adding fresh garlic. It gives the garlic time to soften and makes it taste less sharp.
Eat it cold: This keto salmon recipe is absolutely delicious cold and perfect for meal prepping. You can make it a day in advance and store it in the fridge overnight. I love it served flaked over a crisp green salad and make an extra serving of the dressing to pour over.
Other Cooking Methods
Pan-fried salmon is my personal favourite as I find it easiest to cook it to soft and flaky perfection.
Here are other cooking methods to try for a more hands-off approach:
Airfryer Salmon: To make salmon in the air fryer, pat it dry, then brush with olive oil and add pepper and salt. Air fry in the preheated air fryer at 180C / 350F for 8-10 minutes.
Oven-baked Salmon: Preheat the oven to 180C / 350F. Brush the salmon with olive oil and season with pepper and salt. Roast for 10-15 minutes (around 4 minutes per 1 centimeter thickness). For extra-tender salmon, cover the fillets with aluminium foil.
Serving Suggestion
As salmon is an oily fish, it is filling. Often, I serve it simply with a crunchy green salad.
It also pairs well with zucchini, steamed broccoli or green beans.
For a bigger appetite, I suggest to add a serving of cauliflower rice, creamy mashed cauliflower or these crispy air fryer radishes.
Recipe FAQs
Any type of salmon works for the recipe, whether it is wild caught or farmed. The most important thing is to choose salmon fillets that are the same size. This way, they cook evenly and are ready to eat at the same time.
The USDA recommends to cook salmon to 145F (62.8C). The reason is that at this temperature, there is zero risk of listeria. However, at 145F, the salmon is dry and basically overcooked. I recommend a lower temperature of around 120-125°F (48-51°C) for the centre of the fish. This means the flesh will be pinkish and soft. I have always cooked salmon this way because it simply tastes so much better.
Yes! I use the dressing for a variety of fish. It tastes great with trout, cod and sea bass. Just tweak the cooking time accoring to the size of the fillets.
Storage
Store in the fridge in an airtight container for up to 2 days. Alternatively, freeze for up to 3 months.
Defrost the salmon overnight in the fridge. Enjoy cold or gently reheat in a pan or in the microwave on a low setting.
More Keto Fish Recipes
- Keto Fish Tacos45 Minutes
- Keto Fish Pie1 Hours
- Superb Salmon Ceviche35 Minutes
- Keto Sushi Rolls (Cauliflower Rice)40 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Keto Salmon Recipe (10 Minutes!)
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- 1 non-stick frying pan
Ingredients
- 2 salmon fillets 170g / 6oz each
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- olive oil for frying
Dressing/Sauce
- 2 tablespoon extra virgin olive oil
- 1 teaspoon Dijon mustard
- ½ teaspoon red wine vinegar or apple cider vinegar
- 1 tablespoon parsley finely chopped or mix of ½ tablespoon dill + ½ tablespoon parsley
- 1 garlic clove minced (optional)
Instructions
- Pat the salmon dry using kitchen roll and season with salt and pepper.
- In a small bowl, stir together the olive oil, dijon, red wine vinegar and optional minced garlic.
- Heat olive oil in a non-stick frying pan on a medium heat. Place the salmon fillets flesh side down. Sear for 3-4 minutes, until golden and slightly crisp. Flip and cook for a further 2 - 3 minutes or until cooked through to your liking. ***see notes
- Drizzle the dressing over the salmon and serve. Option to add the dressing to the pan for the last minute and warm through if you prefer, especially if you add garlic to the dressing.
Joanne
This recipe was quick, easy, and delicious! I used apple cider vinegar for the dressing. I will definitely be making it again.
Colleen McGrath
A perfect 5 star meal.