Pan-Seared Salmon with Sautéed Courgette & Garlic Mushrooms

Instructions

1. 1

   Pat salmon dry, season both sides with salt and pepper. Let sit 5–10 minutes at room temp.

2. 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. 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. 4

   In the same skillet, reduce heat to medium, add butter. When melted, add shallot (if using) and sauté 1 minute until translucent.

5. 5

   Add mushrooms; cook undisturbed 2–3 minutes to brown, then stir and cook another 2 minutes until softened.

6. 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. 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. 8

   Plate: spoon mushrooms and courgette alongside salmon (or top salmon with veg). Serve with lemon wedges.

9. 9

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

10. 10

    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).