Garlic Butter Salmon with Asparagus

Salmon is calorie-dense compared to white fish, but the omega-3 fatty acids it delivers are worth accounting for in your macros. A single salmon fillet provides your entire recommended weekly intake of EPA and DHA. This 20-minute recipe is one of the best dinners you can eat on a cut.

Ingredients

• 2 salmon fillets (approx. 150g each, skin on)
• 250g asparagus spears, woody ends snapped off
• 2 cloves garlic, minced
• 15g unsalted butter
• 1 tsp olive oil
• Juice of ½ lemon
• Salt and black pepper
• Fresh dill or parsley to serve

Method

1. Season the salmon fillets generously with salt and pepper.
2. Heat the olive oil in a large non-stick frying pan over medium-high heat.
3. Place salmon skin-side down and cook for 4–5 minutes without moving.
4. Flip and cook for a further 2–3 minutes until the flesh flakes easily. Remove and rest.
5. In the same pan, reduce heat to medium. Add the butter and garlic, cooking for 30 seconds.
6. Add the asparagus and cook for 3–4 minutes, turning occasionally.
7. Squeeze over the lemon juice.
8. Serve the salmon over the asparagus, spoon over any garlic butter from the pan, and finish with fresh herbs.

Nutrition Notes

Wild Atlantic salmon contains around 20g protein per 100g and high levels of DHA. The fat here is predominantly unsaturated. On a cutting diet, this is a justified higher-fat meal that actively supports hormone function and inflammation control.