A high-protein, lower-calorie dinner featuring perfectly seared garlic butter salmon, creamy portion-controlled mashed potatoes, and lightly seasoned garlic broccoli — satisfying flavor without excess fat.
Recipe Card
Quick Description
A lighter take on the classic garlic butter salmon plate, keeping rich flavor while lowering fat and points — ideal for high-protein meals or a balanced weeknight dinner.
Servings & Timing
- Servings: 1 plate
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Dietary Badges
High-Protein | Lower Fat | Gluten-Free
Ingredients
Garlic Butter Salmon
- 2 salmon fillets (4 oz each)
- 1 tsp olive oil
- 1 tsp butter
- 2 cloves garlic, minced
- 1 tsp garlic herb seasoning (garlic powder, onion powder, paprika, parsley, black pepper)
- Lemon juice, to taste
- Chopped parsley, for garnish
Portion-Control Mashed Potatoes
- 1 russet potato, peeled and cubed
- 1 tsp butter
- 2 tbsp 1% or skim milk
- Garlic herb seasoning, to taste
- Black pepper, to taste
Garlic Broccoli
- 2 cups broccoli florets
- Cooking spray or ½ tsp butter
- Garlic herb seasoning, to taste
Instructions
1. Prepare the Salmon
- Pat salmon fillets dry and season generously with garlic herb seasoning.
2. Sear the Salmon
- Heat olive oil in a skillet over medium-high heat.
- Place salmon skin-side down and sear 4–5 minutes until skin is crisp.
- Flip salmon, add butter and minced garlic, and spoon lightly over the top.
- Cook until the salmon flakes easily with a fork.
- Finish with a squeeze of fresh lemon juice and garnish with parsley.
3. Make Portion-Control Mashed Potatoes
- Boil cubed potato in salted water until fork-tender (about 10–12 minutes).
- Drain thoroughly and mash with butter and milk.
- Season with garlic herb seasoning and black pepper to taste.
4. Prepare Garlic Broccoli
- Steam broccoli until bright green and tender (4–5 minutes).
- Toss lightly with butter or cooking spray and garlic herb seasoning.
Additional Notes
- Use room-temperature salmon for even cooking.
- Spoon butter lightly over salmon to keep flavor while lowering fat.
- For extra flavor, add a touch of lemon zest to the potatoes.
- This plate is naturally gluten-free and high in protein.
A Balanced, Flavorful Plate
This garlic butter salmon plate delivers protein and flavor with mindful portioning. The salmon remains rich and buttery without excessive fat, the mashed potatoes are creamy but controlled, and the broccoli adds bright color and fiber. Ideal for anyone seeking a satisfying, nutrient-conscious dinner that doesn’t compromise on taste.
Step-by-Step Cooking Guide
Stage 1: Garlic Butter Salmon
Step 1: Dry and Season
Dry salmon thoroughly to ensure a crisp sear. Season on both sides generously.
Tip: If the fillets are cold from the fridge, let them rest 5–10 minutes for even cooking.
Step 2: Skin-Side Sear
Heat oil in the pan and sear skin-side down without moving for 4–5 minutes until golden and crisp.
Step 3: Flip and Baste
Add butter and garlic after flipping. Spoon lightly to coat. Reduce heat slightly to prevent garlic from burning. Cook until opaque and flaky.
Step 4: Finish
Add a squeeze of lemon and sprinkle parsley for brightness.
Stage 2: Portion-Control Mashed Potatoes
Boil Until Tender
Potatoes should break apart easily when pierced.
Mash While Hot
Mash immediately after draining. Use warm milk for creaminess.
Tip: Avoid over-mashing to prevent gluey texture.
Stage 3: Garlic Broccoli
Steam until broccoli is bright green and tender.
Toss lightly with butter or spray and season with garlic herb blend.
Tip: A quick steam preserves nutrients and keeps the broccoli crisp.
Ingredient Details & Substitutions
Salmon
Use fresh, center-cut fillets for even cooking. Wild-caught salmon is firmer, farmed is milder.
Substitutes:
- Steelhead trout (similar texture)
- Cod (leaner, milder flavor)
Butter
Provides flavor without overloading fat content.
Alternatives:
- Ghee for lactose-free
- Olive oil for lighter fat
Potato
Russets produce fluffy mashed potatoes.
Alternatives:
- Yukon Gold for creamier texture
- Cauliflower mash for lower carbs
Milk
Use warm milk to prevent lumps.
Alternatives:
- Unsweetened almond milk
- Low-fat Greek yogurt for extra protein
Equipment Alternatives
- No steamer? Microwave broccoli with 1–2 tbsp water in a covered bowl.
- No masher? Use a fork or hand mixer at low speed.
Recipe Variations & Serving Suggestions
Flavor Variations
- Add a pinch of smoked paprika to potatoes for subtle warmth.
- Stir ½ tsp Dijon mustard into the salmon butter for tang.
- Add crushed red pepper flakes for mild heat.
Dietary Variations
- Lower Carb: Replace potatoes with cauliflower mash.
- Dairy-Free: Use olive oil instead of butter, and almond milk in potatoes.
Serving Suggestions
- Garnish with lemon wedges and parsley.
- Serve with a light side salad for fiber.
- Pair with sparkling water or herbal tea for a refreshing finish.
Storage & Make-Ahead
Storage
- Store salmon, potatoes, and broccoli separately in airtight containers.
- Refrigerate up to 3 days.
Reheating
- Gently reheat salmon in a skillet over low heat.
- Add a splash of milk to mashed potatoes before reheating.
- Steam or quickly microwave broccoli to avoid sogginess.
Make-Ahead
- Potatoes can be mashed ahead and reheated with added milk.
- Broccoli can be steamed earlier and quickly reheated.
Quality Notes
Salmon is best fresh but remains flavorful for 1–2 days refrigerated. Potatoes may thicken slightly over time.
Nutrition Per Full Plate (Estimated)
- Calories: ~500 kcal
- Protein: ~40 g
- Carbohydrates: ~40 g
- Fat: ~18 g
- WW points: ~ 3–4 WW points
Dietary Highlights
High-Protein | Lower Fat | Gluten-Free
Allergens
Contains: Fish, Dairy
Frequently Asked Questions
Q: Can I bake the salmon instead?
Yes. Bake at 400°F for 10–12 minutes depending on fillet thickness.
Q: How do I know salmon is done?
The flesh should be opaque and flake easily with a fork. Internal temperature ~125–130°F for medium.
Q: Can I meal prep this?
Yes. Store components separately and reheat gently to maintain texture.
Q: My mashed potatoes are lumpy. What happened?
Likely undercooked or not drained properly. Mash immediately after draining.
Q: Can I freeze this meal?
Salmon and potatoes can be frozen up to 2 months; broccoli is best fresh.
The Story Behind This Plate
This garlic butter salmon plate was designed to deliver rich flavor and high protein while keeping calories and fat lower. It’s a practical, balanced dinner for anyone focused on nutrition without sacrificing taste. The lighter mashed potatoes and minimal butter still provide creamy satisfaction, and the bright broccoli rounds out a complete, mindful meal.
Try It & Share Your Results
Make this high-protein, lower-fat salmon plate and share your version. Did you tweak the seasoning? Substitute the potatoes? Add extra vegetables? Leave a comment or rating to help others enjoy this recipe and share your experience.
