High-Protein Garlic Lemon Herb Salmon with Asparagus
One-pan salmon fillets in garlic lemon herb butter with tender asparagus — dinner in 25 minutes
This high-protein garlic lemon herb salmon with asparagus is the ultimate one-pan dinner: salmon fillets basted in garlic lemon herb butter, roasted alongside tender asparagus until everything is juicy and golden.
Per serving (1 fillet + asparagus): 38 g protein, 4 g net carbs, 380 calories — ready in 25 minutes.
Why you’ll love this salmon dinner
- 38g protein per serving — dinner that fuels
- Only 4g net carbs per serving
- One pan, 25 minutes, minimal cleanup
- Garlic lemon herb butter on everything
- Salmon stays juicy, asparagus stays crisp-tender
- Elegant enough for guests, easy enough for weeknights
Health notes
- High protein: 38g per fillet from salmon.
- Low carb: Just 4g net carbs.
- Sugar-free: No added sugar anywhere.
- Omega-3s: Salmon is rich in healthy fats.
Key element — don’t overbake
Pull the salmon at 145°F when it just flakes with a fork. It keeps cooking off the heat — two extra minutes in the oven is the difference between juicy and dry.
Ingredients
Salmon and asparagus
- 4 salmon fillets (6 oz each)
- 1 lb asparagus, tough ends trimmed
- 1 Tbsp olive oil
- Salt and pepper to taste
Garlic lemon herb butter
- ¼ cup butter, melted
- 4 cloves garlic, minced
- Zest and juice of 1 lemon
- 2 Tbsp chopped fresh parsley
- 1 Tbsp chopped fresh dill (or 1 tsp dried)
To serve
- Lemon slices
- Extra fresh herbs
Swaps
- Fish: Swap salmon for cod, halibut, or sea bass.
- Veggie: Use green beans or broccolini instead of asparagus.
- Dairy-free: Use olive oil or ghee instead of butter.
- Herbs: Use thyme, basil, or tarragon instead of dill.
Instructions
| 1 | Heat the oven. Heat to 400°F. Line a sheet pan with foil and lightly oil it. |
| 2 | Arrange the pan. Lay the asparagus on the foil, drizzle with olive oil, and season with salt and pepper. Nestle the salmon fillets on top. |
| 3 | Make the herb butter. Stir the melted butter, garlic, lemon zest and juice, parsley, and dill together. |
| 4 | Baste. Spoon the garlic lemon herb butter generously over each salmon fillet. Drizzle the rest over the asparagus. |
| 5 | Bake. Bake 12–15 minutes, until the salmon reaches 145°F and flakes easily with a fork. |
| 6 | Rest and serve. Rest 3 minutes, top with lemon slices and extra herbs, and serve. |
Pro tips
- Pat the salmon dry before the butter goes on — it helps the butter cling.
- Choose asparagus of similar thickness so it cooks evenly.
- Use a thermometer — color alone can’t tell you 145°F.
- Don’t skip the rest — 3 minutes lets the juices settle.
- Save the pan juices — spoon them over the salmon when serving.
Nutrition
| Nutrient | Per serving (1 fillet + asparagus) |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 22g |
| Sodium | 420mg |
Per serving (1 fillet + asparagus, 4 servings), based on salmon, asparagus, butter, olive oil, and lemon.
Variations
Cajun
Swap the herbs for 2 teaspoons of Cajun seasoning.
Asian-inspired
Use sesame oil and ginger in the butter, and finish with soy sauce (or coconut aminos).
Parmesan crust
Sprinkle grated parmesan over the salmon for the last 3 minutes of baking.
Grilled
Grill the salmon and asparagus in a grill basket over medium-high heat, basting with the herb butter.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Airtight containers |
| Freezer | Up to 2 months | Salmon only; asparagus doesn’t freeze well |
| Reheat | — | Low oven (300°F) until just warm — high heat dries salmon out |
FAQ
Test your knowledge
5 quick questions about this salmon dinner
1. Protein per serving (1 fillet + asparagus)?
2. Net carbs per serving?
3. What’s the key to juicy salmon?
4. How long until dinner is ready?
5. What gets spooned over the salmon before baking?
