Low-carb wild salmon and mushroom pan-fry

Low-carb wild salmon and mushroom pan-fry with wild salmon, chestnut mushrooms, spinach, red onion, lemon and dill – a quick pan dish with lots of flavour and few carbs.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 380 kcal per serving
• Protein: 35 g
• Fat: 22 g
• Carbs: 8 g

Ingredients

• 2 wild salmon fillets (fresh or frozen)
• 250 g chestnut mushrooms or king oyster mushrooms
• 1 red onion
• 1 handful of spinach
• Lemon juice
• 1 tbsp olive oil
• Salt
• Pepper
• Dill

Method

You’ll need: frying pan · chopping board · knife · spatula

1. Prepare the wild salmon, mushrooms, red onion and spinach. Clean the mushrooms, cut the onion into thin strips and roughly chop the dill.
2. Gently heat the olive oil in a large frying pan. Fry the red onion and mushrooms until soft and lightly coloured.
3. Place the wild salmon in the pan and cook over a gentle heat. Season with salt and pepper and turn it carefully so it stays juicy.
4. Shortly before the end, fold in the spinach until it wilts. Season to taste with lemon juice and fresh dill.
5. Gently toss everything together once more and finish with a little pepper and lemon juice.
6. Serve hot straight away, with a little extra dill and a few drops of olive oil on the plate if you like.

Good to know

When you want something easy in the evening, this pan dish is just right. It's savoury and fresh but still feels light. The kind of dish that tastes well-rounded without much effort.

Swaps

Wild salmon → Arctic char or trout (similarly tender, also with omega-3 fatty acids, mild flavour) Chestnut mushrooms → king oyster mushrooms or shiitake (more bite, stronger flavour) Red onion → shallot (milder, finer and good with fish) Olive oil → avocado oil or ghee (heat-stable and good for the pan)

Allergens

Contains fish. Mushrooms and onions can be harder to tolerate if you have a sensitive gut, and in pregnancy fully cooked salmon is the safe choice.

Frequently asked questions

Which fatty acids are in wild salmon?

Wild salmon mainly provides the long-chain omega-3 fatty acids EPA and DHA. The amount varies with origin and season, but salmon always contains them.

Are chestnut mushrooms and king oyster mushrooms nutritionally similar?

Both provide B vitamins, potassium and a little copper, but they differ slightly in texture and content. King oyster mushrooms are usually firmer, while chestnut mushrooms are often milder and a little more watery.

What do spinach and lemon bring to the dish?

Spinach contains folate and vitamin K, among others, and lemon adds vitamin C and freshness.

Can onions cause problems for a sensitive stomach?

They can. Red onions contain fructans, which can cause discomfort in some people with IBS or a sensitive stomach.

Does dill add real nutritional value?

Dill provides small amounts of essential oils and micronutrients such as vitamin C and manganese. In normal cooking amounts its contribution is minor, but it shapes the flavour a lot.

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