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Pan Seared Salmon with Chunky Avocado Salad

4.6 stars, average of 7 ratings

Pan Seared Salmon with Chunky Avocado SaladPin itFollow us 134.8k

Salmon and avocado are the perfect match in this delicious ketogenic recipe. It's low-carb, keto and Whole 30 compliant. It's one of those quick and easy keto dinner recipes that I keep making over and over again!

Whether you practice intermittent fasting and need a nutritious meal to break your fast, or you simply need a satisfying meal that will keep your blood sugar levels low, this meal ticks all of the boxes. One serving of this healthy salmon and avocado dish will cover most of your daily magnesium and potassium and will provide enough healthy fats and protein to keep hunger at bay.

You will only need a few common ingredients and less than 20 minutes to make it. You can use wild salmon or organic farmed salmon which is typically higher in fat and slightly lower in protein (you can read more about wild vs. organic fish here).

This low-carb salmon dish is usually one of the two regular meals I'd have in a day and that is why I used large salmon steaks. If this is too much protein and/or fat for you, simply swap the whole steaks for smaller salmon fillets. You can easily do that in our KetoDiet App by cloning this recipe and reducing the amount of salmon to a smaller serving size.

The ingredients in this low-carb recipe are per serving as I wanted to keep this super simple for those who only cook for themselves. If you're cooking for the whole family it's easy to scale up. Enjoy!

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Hands-on Overall

Serving size 1 salmon steak + 285 g/ 10 oz avocado salad

Allergy information for Pan Seared Salmon with Chunky Avocado Salad

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Coconut free
✔  Shellfish free
✔  Beef free
Pescatarian
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Nutritional values (per serving, 1 salmon steak + 285 g/ 10 oz avocado salad)

Net carbs8.9 grams
Protein49.4 grams
Fat64.2 grams
Calories847 kcal

Calories from carbs 4%, protein 24%, fat 72%

Total carbs23.2 gramsFiber14.3 gramsSugars4.4 gramsSaturated fat9.1 gramsSodium1,860 mg(81% RDA)Magnesium126 mg(32% RDA)Potassium2,178 mg(109% EMR)

Ingredients (makes 1 serving)

Chunky avocado salad:
  • 1 large avocado, diced (200 g/ 7.1 oz)
  • 1/2 medium red onion, finely diced (50 g/ 1.8 oz)
  • 2 tbsp fresh lime juice (30 ml)
  • 1 tbsp extra virgin olive oil (15 ml)
  • sea salt and pepper, to taste
Salmon:
  • 1 large salmon steak (225 g/ 0.5 lb)
  • sea salt and pepper, to taste
  • 1/2 tbsp avocado oil, ghee or extra virgin olive oil
  • Optional: lemon or lime wedges to serve

Instructions

  1. To make the avocado salad, halve the avocados and remove the stones. Peel the skin off and dice into large chunks. (Note: Photos display 2 servings.)
  2. Place half of the diced avocado into a bowl and mash using a fork. Pan Seared Salmon with Chunky Avocado Salad
  3. Add the remaining avocado, diced red onion, lime juice olive oil, salt and pepper. Pan Seared Salmon with Chunky Avocado Salad
  4. Mix to combine and place in the fridge while you cook the salmon. Pan Seared Salmon with Chunky Avocado Salad
  5. Season the salmon with salt and pepper. I used large steaks for an OMAD/TMAD style meal but you can use smaller salmon fillets if you prefer. Pan Seared Salmon with Chunky Avocado Salad
  6. Heat the avocado oil over medium-high heat in a cast iron skillet. Sear the salmon for 4-5 minutes until the salmon easily released from the bottom of the pan.
  7. Flip and continue to sear another 3-4 minutes until it releases again. (The exact time will depend on the temperature and the thickness of the salmon steak/fillets.) Pan Seared Salmon with Chunky Avocado Salad
  8. Serve the salmon with the prepared avocado salad. Optionally, drizzle the salmon with more lime juice or lemon juice.
  9. The salmon should be eaten fresh but can be stored in the fridge for up to a day. The avocado salad can be stored in a sealed container in the fridge for up to 2 days. Pan Seared Salmon with Chunky Avocado Salad

Ingredient nutritional breakdown (per serving, 1 salmon steak + 285 g/ 10 oz avocado salad)

Net carbsProteinFatCalories
Avocado, fresh
3.7 g4 g29.3 g320 kcal
Onion, red, fresh
3.3 g0.6 g0.1 g20 kcal
Lime juice, fresh
1.9 g0.1 g0 g6 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Salmon, wild, raw
0 g44.6 g14.3 g320 kcal
Avocado oil, extra virgin
0 g0 g7 g62 kcal
Total per serving, 1 salmon steak + 285 g/ 10 oz avocado salad
8.9 g49.4 g64.2 g847 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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