Pan-Seared Salmon with Sautéed Courgette & Garlic Mushrooms

Brief backstory: As Dr. Kobe Keto, I love simple, nutrient-dense plates—this one highlights omega-3 rich salmon and low-carb veg for a balanced keto supper.

Ingredients (serves 2)

• 2 salmon fillets (about 5–6 oz / 140–170 g each), skin on
• Salt and freshly ground black pepper
• 1 tbsp olive oil (or avocado oil) for salmon
• 1 tbsp butter
• 1 medium courgette (zucchini), sliced into 1/4-inch rounds (about 200 g)
• 200 g mixed mushrooms (cremini/portobello/shiitake), sliced
• 2 garlic cloves, minced
• 1 small shallot, finely chopped (optional)
• 1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
• 1 tbsp lemon juice
• 1 tbsp chopped fresh parsley
• 1–2 tbsp heavy cream or crème fraîche (optional, for a richer mushroom sauce)
• Lemon wedges, for serving
• Common allergens: dairy (butter, cream). Swap with ghee or omit if needed.

Instructions

1. Pat salmon dry, season both sides with salt and pepper. Let sit 5–10 minutes at room temp.
2. Heat a large skillet over medium-high. Add oil. When shimmering, place salmon skin-side down. Press gently for 10–15 seconds to prevent curling.
3. Cook skin-side down 4–5 minutes, until crisp and opaque about 2/3 up the fillet. Flip and cook 1–2 minutes more for medium (adjust to preferred doneness). Remove salmon to a warm plate and tent foil.
4. In the same skillet, reduce heat to medium, add butter. When melted, add shallot (if using) and sauté 1 minute until translucent.
5. Add mushrooms; cook undisturbed 2–3 minutes to brown, then stir and cook another 2 minutes until softened.
6. Push mushrooms to one side, add courgette slices in a single layer. Sear 2 minutes, then toss with mushrooms. Add garlic and thyme; cook 30–45 seconds until fragrant.
7. Stir in lemon juice and heavy cream (if using). Season with salt and pepper to taste. Remove from heat and fold in parsley.
8. Plate: spoon mushrooms and courgette alongside salmon (or top salmon with veg). Serve with lemon wedges.

Flavor profile

• Bright citrus from lemon, earthy umami from mushrooms, fresh herb lift from thyme/parsley, and rich buttery finish complement the salmon’s natural oils.

Keto-Friendly explanation

• Low in net carbs (courgette and mushrooms), high in healthy fats (salmon, butter/cream), and rich in protein—aligned with ketogenic macros and micronutrient needs (omega-3s, vitamin D, B-vitamins).

A solid keto meal worth sharing. Publish it so the keto community can enjoy it too.