High-protein wild salmon with broccoli and lemon butter

High-protein wild salmon with broccoli and lemon butter: a quick recipe with plenty of protein, made with wild salmon, broccoli, lemon and butter for a balanced meal.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 15 min
• Total time: 20 min
• Calories: 410 kcal per serving
• Protein: 35 g
• Fat: 27 g
• Carbs: 8 g

Ingredients

• 2 wild salmon fillets
• 1 head of broccoli
• Juice and zest of 1/2 unwaxed lemon
• 1 tbsp olive oil
• 2 tbsp butter
• Salt
• Pepper

Method

You’ll need: frying pan · saucepan · sieve · grater · wooden spoon · spatula

1. Wash the broccoli, divide it into florets and blanch briefly in boiling salted water until tender-crisp. Then drain and leave to steam dry briefly.
2. Season the wild salmon fillets with salt and pepper. Heat the olive oil in a frying pan and fry the wild salmon skin side first for 4–5 min.
3. Turn the wild salmon and finish cooking until it's still juicy inside. Then take it out of the pan and leave it to rest briefly.
4. Melt the butter in the same pan. Stir in the lemon juice and lemon zest and mix briefly.
5. If you like, toss the broccoli briefly in the lemon butter so it takes on the flavour.
6. Arrange the wild salmon and broccoli on plates and pour over the lemon butter.

Good to know

When it needs to be quick, this dish is exactly my thing. Juicy, fresh and pleasantly straightforward. That's how something proper ends up on the plate without much effort.

Swaps

Wild salmon → trout (also provides protein and omega-3 fatty acids); broccoli → green asparagus (contains fibre and folate); butter → ghee (rich buttery flavour, with only traces of lactose); olive oil → avocado oil (heat-stable, mainly monounsaturated fats)

Allergens

Contains fish, and milk components from the butter. Usually well suited to children if the salmon is fully cooked and mildly seasoned; during pregnancy, fish should always be eaten well cooked.