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High Protein Creamy Tuscan Salmon - Comfort Food With Serious Nutrition

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 salmon fillets (about 6 ounces each, skin-on or skinless)
  • Salt and black pepper
  • 2 tablespoons olive oil
  • 3 tablespoons unsalted butter
  • 4 cloves garlic, minced
  • 1 small shallot, finely chopped (or 1/4 small onion)
  • 1/2 teaspoon red pepper flakes (optional)
  • 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
  • 1 teaspoon Italian seasoning (or equal parts dried basil and oregano)
  • 1/2 cup low-sodium chicken or vegetable broth
  • 3/4 cup heavy cream (or half-and-half for lighter)
  • 1/3 cup grated Parmesan cheese
  • 3 cups fresh baby spinach
  • 2 tablespoons fresh lemon juice
  • Fresh basil, chopped (optional)

Method
 

  1. Prep the salmon: Pat the fillets dry with paper towels. Season both sides with salt and black pepper. Dry fish sears better and won’t steam in the pan.
  2. Sear the salmon: Heat the olive oil in a large skillet over medium-high heat. Place the salmon in the pan, skin side up if using skin-on. Cook 3–4 minutes until golden, then flip and cook another 2–4 minutes, depending on thickness. Transfer to a plate. The salmon will finish cooking in the sauce.
  3. Sauté aromatics: Reduce heat to medium. Add the butter to the same skillet. Stir in the shallot and cook 1–2 minutes until softened. Add the garlic and red pepper flakes and cook 30 seconds until fragrant. Don’t let the garlic brown.
  4. Build the Tuscan base: Stir in sun-dried tomatoes and Italian seasoning. Toast them for 30–60 seconds to bloom the herbs and deepen flavor.
  5. Deglaze: Pour in the broth, scraping up the browned bits from the pan. Let it simmer for 1–2 minutes to reduce slightly.
  6. Make it creamy: Reduce heat to medium-low. Stir in the heavy cream. Simmer gently 2–3 minutes until the sauce thickens enough to coat a spoon.
  7. Add Parmesan and greens: Stir in the Parmesan until melted and smooth. Add the spinach and cook just until wilted, about 1 minute.
  8. Finish the salmon: Nestle the salmon back into the sauce. Spoon sauce over the fillets and cook 1–3 minutes, just until the salmon is opaque and flakes easily. Squeeze in the lemon juice and taste. Adjust salt, pepper, and heat as needed.
  9. Serve: Top with fresh basil if you like. Serve over rice, orzo, mashed potatoes, cauliflower mash, or with crusty bread to catch the sauce.