January 6 2018 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Lunch, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Lunch, Meal Keto fried salmon with broccoli and lemon mayo
Elegant salmon. Bright, vibrant broccoli. Lemon mayo. Now that’s what we call a one-skillet wonder. And it’s keto elegance at its finest.
USMetric
servingservings
Ingredients
Lemon mayo
- ¾ cup 180 ml mayonnaise
- 2 tbsp 2 tbsp lemon juice
Salmon with broccoli
- 1 lb (5 cups) 450 g (1.2 liters) broccoli
- 1¾ lbs 800 g salmon, boneless filletsalmon, boneless fillets
- salt and pepper
- 1 oz. 28 g butter, divided or coconut oil
This recipe has been added to the shopping list.
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Making low carb simple
Instructions
- Mix mayonnaise and lemon juice. Set aside for later.
- Divide the salmon into serving-sized pieces. Season with salt and pepper.
- Rinse and trim the broccoli, including the stem. Chop into bite-sized pieces.
- Fry the salmon in half the butter or oil over medium heat for a couple of minutes on each side. Lower the heat towards the end. Remove from pan and keep warm.
- Add the remaining butter or oil to the same skillet and cook the broccoli over medium heat for 3-4 minutes or until it is slightly softened and golden brown. Season with salt and pepper to taste.
- Serve the fried salmon and broccoli together with a hearty dollop of lemon mayo.
Tip!
Feel free to substitute crème fraîche for the mayo. A drizzle of hollandaise or cowboy sauce are also delicious ways to add healthy fat to this one-skillet wonder!
Or, is the lunch the following day factored into the recipe for 1 serving?
thanks
1 serving = 1 meal for 1 person. If you need leftovers for lunch the next day, you will want to make 2 servings.
Would have started on Tuesday but will be away, so rather start proper when at home and evrything is at an arms length.
Do you have any tips for me so that I can be successful?
Sure! Feel free to substitute the fish of your choice.
The most common issues with homemade mayonnaise can be resolved by using a container that is just large enough to fit the blending tool. It may also take additional patience in terms of blending the mayonnaise for a sufficient amount of time.
Do I have to eat all three meals, or can I do the IF and only have 2 meals?
We recommend eating to hunger. If you're not hungry for breakfast, it's OK to skip it and eat lunch when you get hungry.
For ketosis and/or weight loss, focus on the carbohydrates rather than fat. This is 5g net carbs so you would need to factor that in when looking for a keto brownie recipe. These are 2g net carbs per serving:
https://www.dietdoctor.com/recipes/low-carb-double-chocolate-chip-bro...
Yes, that would be an easy substitution, but be sure to adjust the nutritional information with the protein you choose to use.
Generally, chicken and pork can make good substitutes for fish but you would need to adjust the baking/cooking time.
Overall fat intake can differ depending on each individual. This article may be able to help guide you and your boyfriend in regards to your concern https://www.dietdoctor.com/low-carb/how-much-fat.
Make sure you are logged into your account on the platform you are using. If this does not resolve the issue, please email support@dietdoctor.com, be sure to include the device or platform you're using.
On your main meal plan page, set it so you are cooking for 1 person. Then, the Recipe tab will have the correct information. It will say 1 dinner + 1 lunch.
If you are setting the number of servings on the meal plan level, set the meal plan for the number of people eating the plan. If it is just you, set the meal plan for 1. This will generate a shopping list for one person to eat for a week.
This will be dependent on the individual. It is easiest to focus on keeping carbs low, ensure adequate protein, and use fat for satiety. If you would like to count, you can find nutrition information on each recipe or averages per week on meal plans. Many find it helpful just to count carbs. Here is a great guide to fat intake which discusses adjusting fat in your meals to suit your needs https://www.dietdoctor.com/low-carb/how-much-fat. Here is another about protein intake https://www.dietdoctor.com/low-carb/protein.
Due to ingredient sizes, sometimes changing the serving size doesn't translate well. If needed, you could prepare the 4 servings and always have leftovers!