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Day 1 Dinner: Pan-Seared Salmon Fillet + Garlic Butter & Roasted Brussels Sprouts

Prep Time:

5 minutes

Cook Time:

18-20 minutes

Serves:

1

Level:

Beginner

About the Recipe

Crispy, flaky salmon fillet pan-seared to perfection and finished with rich garlic butter, served alongside roasted Brussels sprouts that are golden and slightly caramelized. This nutrient-packed, low-carb dinner is bursting with flavor and healthy fats.

Ingredients

Pan-Seared Salmon Fillet:

  • 6 oz salmon fillet (skin-on or skinless)

  • 1 tablespoon olive oil or butter (for searing)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ½ teaspoon garlic powder (optional for added flavor)


Garlic Butter:

  • 1 tablespoon butter (grass-fed preferred)

  • 1 garlic clove, minced

  • ½ teaspoon fresh lemon juice (optional)

  • ½ teaspoon chopped parsley (optional for garnish)


Roasted Brussels Sprouts:

  • 1 cup Brussels sprouts, trimmed and halved

  • 1 tablespoon olive oil or melted bacon grease

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ¼ teaspoon garlic powder (optional for added depth)

Preparation

Prepare the Brussels Sprouts:

  1. Preheat the Oven:

    • Preheat the oven to 400°F (200°C).

    • Line a baking sheet with parchment paper for easy cleanup.

  2. Season the Brussels Sprouts:

    • In a bowl, toss the halved Brussels sprouts with olive oil, sea salt, black pepper, and garlic powder (if using).

    • Mix well to coat the sprouts evenly.

  3. Roast the Brussels Sprouts:

    • Spread the Brussels sprouts in a single layer on the prepared baking sheet.

    • Roast for 18-20 minutes, flipping halfway through, until golden brown and crispy on the edges.

  4. Optional Broil for Crispiness:

    • For extra crispiness, broil for 2-3 minutes at the end of cooking.


Prepare the Salmon:

  1. Season the Salmon:

    • Pat the salmon fillet dry with paper towels.

    • Season both sides with sea salt, black pepper, and garlic powder (if using).

  2. Heat the Skillet:

    • Heat a skillet over medium-high heat.

    • Add olive oil or butter and let it melt and heat up.

  3. Sear the Salmon:

    • Place the salmon fillet skin-side down (if using skin-on) in the skillet.

    • Sear for 4-5 minutes until the skin is crispy and golden.

    • Flip the salmon and cook for another 3-4 minutes until the flesh is cooked through and flakes easily with a fork.


Prepare the Garlic Butter:

  1. Melt the Butter:

    • In a small saucepan or skillet, melt the butter over low heat.

    • Add the minced garlic and sauté for 1 minute until fragrant.

  2. Optional Lemon Juice:

    • Stir in fresh lemon juice for a touch of brightness.

  3. Remove from Heat:

    • Remove from heat and set aside.


Assemble and Serve:

  1. Plate the Salmon and Brussels Sprouts:

    • Transfer the seared salmon fillet to a plate.

    • Add the roasted Brussels sprouts on the side.

  2. Drizzle with Garlic Butter:

    • Pour the garlic butter generously over the salmon and Brussels sprouts.

  3. Optional Garnish:

    • Garnish with chopped parsley or a sprinkle of lemon zest for extra flavor.


Tips to Make It Even Easier:

  • Use Frozen Brussels Sprouts: Save time by using frozen Brussels sprouts. Roast directly from frozen—no need to thaw.

  • Pre-Make Garlic Butter: Prepare the garlic butter ahead of time and store it in the fridge. Simply reheat before drizzling.

  • Air Fry the Brussels Sprouts: For faster roasting, air fry the Brussels sprouts at 375°F for 12-15 minutes, shaking halfway through.

  • Buy Pre-Trimmed Brussels Sprouts: Grab pre-washed and trimmed Brussels sprouts to skip prep time.

  • Pan-Fry Salmon with Skin for Crispiness: Cooking salmon skin-side down first helps develop a crispy texture that’s packed with flavor.


Simple Flavor Boost Options (Optional):

  • Parmesan and Garlic on Brussels Sprouts: Add grated Parmesan and minced garlic halfway through roasting for extra flavor.

  • Lemon Dill Butter on Salmon: Stir fresh dill and lemon zest into the garlic butter for a tangy twist.

  • Chili Flakes for Heat: Sprinkle crushed red pepper flakes over the salmon and sprouts for a bit of spice.

  • Mustard Glaze on Salmon: Mix Dijon mustard with olive oil and brush over the salmon before searing for added depth.

  • Balsamic Drizzle on Brussels Sprouts: Drizzle sugar-free balsamic glaze over the roasted Brussels sprouts for a tangy finish.

  • Capers and Olive Topping: Add chopped capers and olives on top of the salmon for a briny Mediterranean flair.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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