Keto Creamy Tuscan Salmon

This keto creamy Tuscan salmon is pan-seared salmon in a garlicky cream sauce with sun-dried tomatoes, red pepper, spinach and Parmesan. It’s a restaurant-style dinner made in one pan in about 25 minutes, and it fits easily into a keto or low-carb diet, with about 6.5 g of net carbs and 34 g of protein per serving. The sauce is rich, so serve it with plenty of green vegetables or cauliflower mash rather than pasta. Salmon is also one of the best sources of omega-3 fats, which most people don’t eat enough of, and this is an easy way to get a portion of oily fish into your week.

• Serves: 4
• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: about 25 minutes

Ingredients

• 4 salmon fillets (about 140 g or 5 oz each), skin on or off
• ¼ teaspoon salt and plenty of black pepper
• 1 tablespoon olive oil
• 3 garlic cloves, finely chopped
• 1 red pepper (about 150 g), thinly sliced
• 40 g (about ⅓ cup) sun-dried tomatoes in oil, drained and chopped
• 1 teaspoon dried oregano or Italian seasoning
• 120 ml (½ cup) low-salt chicken or vegetable stock
• 150 ml (⅔ cup) heavy cream (double cream)
• 80 g (about 3 big handfuls) baby spinach
• 30 g (⅓ cup) Parmesan, finely grated
• A few basil leaves, to serve
• A squeeze of lemon juice (optional)

Method

1. Prepare the salmon. Pat the fillets dry with kitchen paper and season with the salt and pepper. Dry fish browns better and sticks less.
2. Sear. Heat the oil in a large non-stick or heavy frying pan over medium-high heat. Add the salmon, skin side or presentation side down, and cook for 4 minutes without moving it, until golden. Turn and cook for 2 to 3 minutes more, then move to a plate. It will finish cooking in the sauce.
3. Cook the vegetables. Lower the heat to medium. Add the red pepper to the pan and cook for 3 minutes, then add the garlic, sun-dried tomatoes and oregano and cook for 1 minute, stirring.
4. Make the sauce. Pour in the stock and scrape up the browned bits from the base of the pan. Simmer for 1 minute, then stir in the cream and simmer gently for 2 to 3 minutes until slightly thickened.
5. Add spinach and cheese. Stir in the spinach a handful at a time until it wilts, then stir in the Parmesan.
6. Finish. Return the salmon and any juices to the pan. Spoon the sauce over and simmer for 1 to 2 minutes, until the salmon flakes easily and reaches 63°C (145°F) in the thickest part. Add a squeeze of lemon if you like.
7. Serve. Scatter with basil and serve straight away.

Tips

• Don’t move the salmon while it sears. It releases from the pan once a crust forms.
• Use a thermometer if you have one. Salmon is safe and juicy at 63°C (145°F), the temperature recommended by the USDA for fish.
• Keep the sauce at a gentle simmer. Boiling hard can split the cream and toughen the fish.
• Use the oil from the sun-dried tomato jar instead of olive oil for extra flavor.
• Grate the Parmesan finely so it melts smoothly into the sauce.

Swaps and variations

• Chicken: use 4 small chicken breasts, flattened to an even thickness, and cook until they reach 74°C (165°F).
• Shrimp: add 400 g of raw peeled shrimp at step 6 and cook for 3 minutes until pink.
• Lighter sauce: use half cream and half stock, or replace the cream with cream cheese thinned with stock, to cut the saturated fat.
• Dairy-free: use canned coconut milk and nutritional yeast instead of cream and Parmesan.
• More vegetables: add sliced zucchini, artichoke hearts or mushrooms with the red pepper.
• Kale instead of spinach: add shredded kale with the stock so it has time to soften.

Nutrition per serving (estimate)

One serving is one salmon fillet with a quarter of the sauce. These figures were calculated from USDA FoodData Central values for raw farmed Atlantic salmon, olive oil, garlic, red pepper, sun-dried tomatoes in oil, oregano, low-sodium chicken broth, heavy cream, spinach, grated Parmesan and basil.

This is a filling, high-protein meal with omega-3 fats from the salmon. It’s also high in saturated fat, mostly from the cream and Parmesan, so it’s best as an occasional dinner rather than an everyday dish, especially if your LDL cholesterol is high. The lighter sauce swap above makes a noticeable difference. Our guide to healthy fats on keto explains how to balance them.

Contains: fish (salmon) and milk (cream, Parmesan).

What to serve with it

• Cauliflower mash: our cauliflower mash soaks up the sauce.
• Green vegetables: steamed green beans, broccoli or asparagus.
• Zucchini noodles: see our guide to keto pasta alternatives.
• A crisp salad with lemon dressing to cut through the richness.
• For non-keto eaters: whole wheat pasta, brown rice or crusty bread.

Storage and reheating

Keep leftovers in a sealed container in the fridge for up to 2 days. Reheat gently in a covered pan over low heat with a splash of stock, or in the microwave at medium power, until piping hot. Cream sauces can split if reheated too fast. Freezing isn’t recommended, as the sauce separates and the salmon dries out.

How often should you eat salmon?

The US Food and Drug Administration includes salmon on its “Best Choices” list of fish lowest in mercury and advises adults to eat 2 to 3 servings a week from that list. Farmed and wild salmon are both good sources of omega-3. Pregnant women can eat salmon as part of that advice, cooked thoroughly. Our guide to omega-3 foods lists other sources, and our sheet pan salmon with green beans is a lighter weeknight option.

Common questions

Is Tuscan salmon keto?

Yes. With about 6.5 g of net carbs per serving, it fits most keto plans. Most of the carbs come from the red pepper and sun-dried tomatoes.

Can I use frozen salmon?

Yes. Thaw it overnight in the fridge and pat it very dry before searing.

Should I leave the skin on?

It’s up to you. Skin-on fillets hold together better and the skin crisps nicely if you sear that side first. Remove it after cooking if you prefer.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.