This pan-seared keto low-carb salmon is quick and tasty with a delicious creamy white wine sauce!
Whether you’re going keto, low-carb, or are just trying to eat healthier, salmon should be a central part of your diet.
Salmon is obviously low in carbs and high in protein and packed with healthy fat. It’s especially high in omega-3 fatty acids. You know how good they are for you.
But the best thing about salmon is that it tastes so good. Ok, I might be biased because I love salmon.
A big family joke is that when we go out to eat, mom doesn’t need a menu because she always gets the salmon.
This easy salmon recipe takes salmon to another level because, first, it’s pan-seared.
Pan-searing takes just five to seven minutes and results in a beautifully cooked salmon that’s crispy on the outside and deliciously tender and juicy on the inside.
It’s an excellent way to get non-fish lovers to enjoy salmon.
Just ask John. He wouldn’t go near salmon until I pan-seared it. What is it with men and seared food?
Finally, I’ve created a creamy white wine and caper sauce to pour over the fish.
Come on, who doesn’t like a bit of French culinary influence on their food?
Let me show you how easy it is to make.
*Free printable recipe card is available at the end of the post.
I generally recommend buying wild caught fish because of the many problems associated with farmed fish. But I know fresh wild salmon can be a little pricey.
For this recipe, I used frozen wild caught Alaska sockeye salmon from Trader Joe’s. It’s reasonably priced and tasty.
If you use frozen fish, make sure it’s thawed according to the directions before cooking.
When you’re ready to prepare your salmon, pat it dry with paper towels so that it won’t stick to the pan.
Heat oil and butter in a skillet over a medium-high heat. As always, I recommend using an oil with a high smoke point, like avocado oil, when searing.
Press down on the fish with a spatula as soon as it hits the pan to keep the skin flat so that the skin cooks evenly.
Season with salt and garlic powder. After 3 minutes, flip the salmon over and cook for another 2 minutes.
If you would like to remove the skin, the seared skin will easily peel off with the spatula.
However, cooking time varies depending upon the thickness of you salmon.
HOW DO I KNOW WHEN MY SALMON IS DONE?
Pan-searing is quick and fast. It goes from almost done to perfectly cooked very quickly. (If it begins to ooze, it’s cooked through and should be removed from the heat immediately.)
Here’s a doneness test: when you see the fish begin to look opaque, slide a pairing knife through one of the seams in the flesh and pry it back to see if it’s lost its transparency.
There should still be some juice, but it will be mostly opaque and flake. The fish will continue to cook even after it’s removed from the heat.
By the time you’re ready to serve your salmon it will be cooked through and ready for your sauce.
Then transfer your salmon to a plate and set aside. Next, wipe your pan clean and make your sauce in the same pan as follows.
First, bring your wine (I used a dry Pinot Grigio) to a simmer and reduce by half the volume. This will take about five minutes.
Then add crushed garlic, salt, pepper, and lemon juice.
Next, whisk in cream and add the cold butter, one tablespoon at a time.
As soon as all the butter is whisked in, stir in your capers and turn off the flame.
The recipe usually makes slightly more sauce than you’ll need.
One or two tablespoons of sauce on each fillet is probably enough. But I won’t judge you if you smother your salmon in this creamy, delectable white wine sauce. 😉
It makes the salmon absolutely mouth-watering.
Just pour the warm sauce over the salmon and savor every bite.
There’s lots to love about this recipe. It’s a quick and easy Keto meal that’s healthy and delicious. And cleanup is a breeze with only one pan to wash.
Have a happy and healthy week!
The keto diet is hot! Read all about our keto journey here.
P.S. If you make this, share your snap on Instagram and tag #glutenfreehomestead. I always love seeing your photos.
Love salmon? Try these recipes
Salomon Cakes This is one of the most popular recipes on the blog. They’re a fun way to enjoy salmon with the perfect balance of crispy on the outside, moist on the inside, healthy ingredients, and wonderful flavor.
Broiled salmon with gluten free spicy mayo sauce In this recipe, you’ll make a fresh spicy sauce to drizzle on your broiled salmon filet. Yum.
Wild salmon chowder There’s so much to love in this warm salmon chowder: bits of crispy bacon and chunks of tender fish floating in an oh-so creamy vegetable broth.
Salmon with gluten free dijon sauce In this recipe, you’ll make a dijon sauce to drizzle on your broiled salmon filet.
Fish and seafood recipes This is the link to all my fish and seafood recipes.
Pin keto low-carb salmon for later!
Keto Low-Carb Salmon With White Wine Sauce
- 1 pound Wild Salmon fillets
- 2 tablespoons of butter
- 2 tablespoons of avocado oil
- salt to taste
- garlic powder to taste
- For sauce:
- 1 1/2 cups of white wine
- 2 cloves of garlic crushed
- juice of 1 lemon
- 1/4 teaspoon of white pepper
- 1 teaspoon of salt
- 1/2 cup of heavy whipping cream
- 4 tablespoons of butter
- 1 tablespoon of capers
- First dry your salmon with paper towels so that it won't stick to the pan.
- Heat oil and butter in a skillet over a medium-high heat.
- When butter and oil start to sizzle, add salmon, skin side down. Press with your spatula so that the skin will cook evenly. Cook for 3 minutes.
- Then flip and sear the top for 2 minutes more. If your salmon is thick, it may need another minute.
- Transfer salmon to a plate and set aside.
- For sauce:
- Wipe the pan clean and make your sauce in the same pan.
- First bring your wine to a simmer and reduce by half the volume. This will take about five minutes. Then add garlic, salt, pepper, and lemon juice.
- Whisk in cream and add the cold butter, one tablespoon at a time. As soon as all the butter is whisked in, stir in your capers and turn off the flame.
- Pour over your salmon and serve.