High-Protein One-Skillet Garlicky Salmon & Green Beans is a Mediterranean dish. It is prepared quickly in just twenty-five minutes, so it is good for busy days. This dish is made with a combination of salmon fillets, garlic, green beans, butter, lemon juice, olive oil, and seasonings. These are very easily available components, and this recipe is simple as well. Serve this dish with brown rice, cauliflower rice, & garden salad for a delicious dish. High-Protein One-Skillet Garlicky Salmon & Green Beans contains butter, so use the vegan butter if you have a dairy allergy.
STATS:
- No of calories: 420 kcal
- Time for prep: 10 minutes
- Time for cook: 15 minutes
- Over-all duration: Twenty-five minutes
- Cuisine: Mediterranean
- Servings: 2
- Course: Main Course
- Diet: High-Protein
- Serving size: 1 plate
EQUIPMENT:
- Tongs
- Large skillet
- Knife
- Measuring spoons
- Chopping board
INGREDIENTS:
- 2 salmon fillets
- 200 g green beans
- One tbsp. butter
- 3 cloves of garlic
- 2 tbsp. olive oil
- One tbsp. lemon juice
- ½ tsp. salt
- ½ tsp. black pepper
- ½ tsp. paprika
- ¼ tsp. chili flakes
INGREDIENT NOTES:
SALMON FILLETS:
- They should be fresh and with skin to provide the best taste and moisture content. They are enriched with healthy fats and proteins in the dish. Frozen fillets are also an option, but thaw them fully before use.
GREEN BEANS:
- Fresh green beans are best to provide the taste and crunch. We have to trim its ends before cooking. Frozen beans are also a substitute, but they provide a soft texture in the dish.
GARLIC:
- Use the fresh garlic to provide the aroma and bold taste. Don’t use the pre-minced garlic as it doesn’t provide good flavor. Alter the quantity of garlic as you like.
OLIVE OIL & BUTTER:
- Use them to prepare the dish. It helps to give a nice sear, & the butter will include an indulgent taste. Utilize the no-salt-added butter, and add the salt as you want to.
LEMON JUICE:
- Lemon juice will include the tangy flavor & also stabilize the indulgent flavor. Fresh lemon juice is the best for good taste.
SPICES:
- Include the paprika, black pepper, chili powder, and salt. It will add spice and smoky flavor, and also enhance the flavor of the dish. Add the amount of spices you want to.
INSTRUCTIONS:
- We heat the olive oil in the pan on a moderate flame.
- Then include the paprika, black pepper, & salt to the salmon fillets.
- Add the salmon in skillet & cook for four to five minutes till they get crisp.
- Change the sides and cook the salmon for another 3 to 4 minutes, then put them on the plate.
- Then add the butter and garlic in the same pan and toss them for thirty seconds till it gets aromatic.
- Include the green beans and sprinkle the seasoning, and toss them for 5 to 7 minutes till they get crisp and soft.
- Add the chili flakes and lemon juice and mix.
- Then, include the salmon in the pan and add the garlic butter to it.
- Cook for more than one to two minutes, then serve the dish.
SERVING SUGGESTIONS:
LOW-CARB:
- Cauliflower Rice
- Zucchini Noodles
- Garlic Sautéed Spinach
GRAINS & CARBS:
- Quinoa
- Brown Rice
- Couscous
- Garlic Mashed Potatoes
FRESH SIDES:
- Garden Salad
- Cucumber Salad
- Tomato Avocado Salad
ROASTED & COOKED VEGETABLES:
- Roasted Asparagus
- Steamed Broccoli
- Honey Glazed Carrots
SAUCES & DRIZZLES:
- Lemon Wedges
- Tzatziki Sauce
- Garlic Yogurt Sauce
- Herb Butter
BREAD:
- Whole-Grain Bread
- Garlic Bread
- Dinner Rolls
TIPS:
- Don’t add lots of salmon pieces to the pan, or else they will not sear well.
- Dry the salmon well, then cook it to make the crisp crust.
- Don’t cook the salmon much, as the salmon should be flaky but juicy.
- Add a broth splash if the pan gets dry.
STORAGE INFORMATION:
FRIDGE:
- Add the salmon to the closed vessel & store it for 3 days.
FREEZER:
- Add the cooked salmon to the individual boxes & store for two months.
FAQs:
Can I use frozen salmon fillets?
- Yes, we can utilize the frozen salmon fillets, but thaw them completely and dry them before cooking.
What other vegetables should I utilize?
- Use the broccoli, Asparagus, and snap peas in this dish.
Is this dish nice for keto-friendly diet?
- This dish contains all the keto-friendly items, so it is good for a keto diet.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Protein: 38 g
Portion size: 1 plate
Net carbs: 5 g
Total carbs: 8 g
Fiber: 3 g
Serving: 2
Fat: 26 g
Sodium: 320 mg
Potassium: 780 mg
Calcium: 60 mg
Iron: 1.5 mg
Vitamin A: 0.6 mg
