Pan-Seared Salmon with Creamed Spinach

Dinner · Easy · 22 min (8 prep + 14 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Pan-Seared Salmon with Creamed Spinach — high-protein dinner recipe

Pan-Seared Salmon with Creamed Spinach delivers 70 g of protein for just 7 g net carbs — ready in about 22 minutes. A filling, macro-balanced dinner that won't spike your blood sugar.

70 gProtein
7 gNet carbs
40 gFat
3 gFiber
600Calories

Ingredients

  • 250 g Salmon fillet
  • 150 g Baby spinach
  • 25 g Parmesan cheese
  • 40 g Light cream cheese
  • 1 Garlic
  • 1 tsp Olive oil, salt & pepper

Equipment

  • non-stick skillet

Method

  1. Season the salmon and sear skin-side down in a little oil until crisp, then flip to finish, ~8-10 min total.
  2. In the same pan, soften garlic, add spinach and wilt.
  3. Stir in cream cheese and parmesan to make a quick creamed spinach; loosen with a splash of water.
  4. Serve the salmon on the creamed spinach.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Rich and restaurant-feeling. Higher in healthy fats from the salmon, so calories are on the higher side.

Dietary swaps

Dairy-free: Parmesan cheese → nutritional yeast or vegan parmesan; Light cream cheese → dairy-free cream cheese (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 600 kcal · 70 g protein · 7 g net carbs · 40 g fat (11 g sat) · 3 g fiber · 2.5 g sugar · 750 mg sodium. Allergens: Milk, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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