Creamy Garlic Butter Tuscan Salmon Recipe

Creamy Garlic Butter Tuscan Salmon Recipe

Rock Springs Retreat Center / February 22, 2022 / Anna Rutherford / 0

We put out a challenge this month on our Fit Farm Facebook page to share with us your favorite meal that you would like transformed into a healthy version! Our fearless leader and nutritionist, Kris, rose to the challenge and transformed Creamy Tuscan Salmon into a healthier version (Creamy Garlic Butter Tuscan Salmon) with a full breakdown of the macros! Creamy Garlic Butter Tuscan Salmon is a restaurant-quality, pan-seared salmon recipe in a delicious creamy sauce filled with garlic, sun-dried tomatoes, spinach, and parmesan cheese!

Thank you to all who participated in the challenge. If you’ve tried this Fit Farm-approved recipe, please let us know in the comments below!

Download Salmon Recipe

Yields: 4 Yellow Plate* Servings | Prep time: 5 mins | Cook time: 20 mins | Total time: 25 mins
Calories: 403kcal | Protein: 34g | Carbs: 33g | Fat: 15g / Recommended: Protein: 35g | Carbs: 45g | Fat: 11g

*Yellow Plate: 1500 calorie meal plan according to the Fit Farm at Rock Springs nutrition program. Dinner represents 400 calories of the daily plan.
Red Plate Option: Calories: 326kcal | Reduce Salmon 3oz fillet, 1/2 C of Broccoli (1250 calorie meal plan with dinner representing 315 calories of the daily plan)

 

INGREDIENTS

  • Salmon
    • 4 – 4oz Salmon Fillets, skin off (or Trout or any white fish)
    • Salt and Pepper to taste
    • Olive Oil spray
  • Creamy Sauce
    • 1 tbsp Butter
    • 8 cloves Garlic, finely diced
    • 1 small Yellow Onion, diced (2/3 c)
    • 1/3 c Dry White Wine (not sweet) – optional*
    • 2 oz Sundried Tomato strips in oil, drained
    • 1 3/4 c Low-fat Half & Half**
    • Salt and Pepper to taste
    • 3 c Baby Spinach leaves
    • 1/4 c Parmesan Cheese, fresh, grated
    • 1 tbsp Cornstarch slurry
    • 1 tbsp Parsley, fresh and chopped
    • 8 c Broccoli

*Adding 1/3c of dry white wine to enhance the flavor will increase your carb calories
**Alternate ingredient: Non-fat half & half to reduce fat calories: 0g Fat, 28g Carbs, 7g Protein

DIRECTIONS

  1. Salmon
    1. Heat oil in a large skillet over medium-high heat.
    2. Season salmon fillets (or alternate fish) on both sides with salt and pepper.
    3. Sear in hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once cooked, remove from pan and set aside.
  2. Cream Sauce
    1. Melt butter in remaining juices leftover in pan from fish.
    2. Add garlic and fry until fragrant (about 1 minute).
    3. Fry onion in butter.
    4. Pour in white wine (if using), and allow to reduce down slightly.
    5. Add sun-dried tomatoes and fry for 1-2 minutes to release flavors.
    6. Reduce to low heat.
    7. Add low-fat half & half and bring to gentle simmer while stirring occasionally.
    8. Season with salt and pepper to taste.
    9. Add in spinach leaves and allow to wilt in sauce.
    10. Add in parmesan cheese. Allow sauce to simmer for another minute until cheese melts through sauce. For thicker sauce, add milk/cornstarch mixture to center of pan, and continue to simmer while quickly stirring mixture until sauce thickens.
  3. Cornstarch Slurry
    1. Combine 1 tsp cornstarch and 1 tbsp cold water.

 

This recipe creates an abundance of sauce. You could easily use half the sauce and add a carb like couscous.

MACROS BY INGREDIENT

Salmon

  • 4 – 4oz Salmon fillets, skin off | Protein: 19g | Carbs: 0g | Fat: 2.5g
  • Salt and pepper | Protein: 0g | Carbs: 0g | Fat: 0g
  • Olive oil spray | Protein: 0g | Carbs: 0g | Fat: 0g

Sauce

  • 1 tbsp Butter | Protein: 0g | Carbs: 0g | Fat: 12g
  • 8 cloves Garlic | Protein: 1.5g | Carbs: 8g | Fat: 0g
  • 1 small Yellow Onion | Protein: 1g | Carbs: 11g | Fat: 0g
  • 2 oz Sundried tomato strips in oil | Protein: 8g | Carbs: 32g | Fat: 1.5g
  • Low-fat half & half** | Protein: 12.6g | Carbs: 26.6g | Fat: 19.6g
  • Salt and pepper | Protein: 0g | Carbs: 0g | Fat: 0g
  • 3 c Baby spinach leaves | Protein: 2g | Carbs: 3g | Fat: 0g
  • 1/4 c Parmesan cheese | Protein: 22g | Carbs: 0g | Fat: 17g
  • 1 tbsp Cornstarch slurry | Protein: 0g | Carbs: 0g | Fat: 0g
  • 1 tbsp Parsley | Protein: 0g | Carbs: 0g | Fat: 0g
  • 8 c Broccoli | Protein: 21g | Carbs: 48g | Fat: 0g

 

Let us know what you thought of our Creamy Garlic Butter Tuscan Salmon recipe and if you have a favorite recipe that you would like to see a healthier version of! Don’t forget to follow us on social media for the latest health and wellness news and for more healthy recipes, check out our blog!