Pan-Seared Salmon with Lemon Butter

📊Nutrition per serving

Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.

💪Protein & Nutrition Breakdown

Fish is an exceptionally lean protein source rich in omega-3 fatty acids, which play a role in reducing exercise-induced inflammation and supporting recovery. It digests quickly, making it an excellent choice around workouts. Each serving of Pan-Seared Salmon with Lemon Butter delivers 36g of protein at 380 calories — that's 11 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 38% of total calories in this dish. With only 2g of carbohydrates per serving, this recipe fits well into low-carb, ketogenic, or carb-cycling approaches. The 26g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.

🥡Meal Prep & Storage

Pan-Seared Salmon with Lemon Butter is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 36g of protein and 380 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Pan-Seared Salmon with Lemon Butter also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 36g-protein meals ready throughout the week with zero daily effort.

Variations

• →Use any fish fillet: cod, halibut, or sea bass.
• →Add white wine to the sauce.
• →Serve over mashed potatoes.

Frequently Asked Questions