Keto Frozen Salmon in the Oven with Garlic Butter
This recipe uses frozen salmon filet straight from the freezer, no thawing and no waiting. Fresh salmon works just as well in this recipe; the cooking time simply drops by 5 minutes. With melting garlic herb butter, a keto dinner with only 2 g net carbs is ready on the table in 25 minutes.
Key facts at a glance
- Total time: approx. 25 minutes, 5 minutes prep and 18 minutes in the oven.
- Approx. 2 g net carbs and 42 g fat per serving.
- Ingredients: frozen salmon filet, butter, garlic, parsley, lemon, olive oil.
- Frozen salmon can be used directly; fresh salmon works just as well.
- Ideal as a fuss-free keto dinner with no pan-frying.
Ingredients
1 frozen salmon filet (200 g) as a main course
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Frozen salmon filet (or fresh salmon) | - | |||
| Butter | - | |||
| Garlic cloves | pressed | |||
| pressed | ||||
| Parsley | finely chopped | |||
| finely chopped | ||||
| Lemon | juice | |||
| juice | ||||
| Olive oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Rinse the frozen salmon filet briefly under cold water to remove ice crystals, then pat dry. Place on a baking sheet brushed with olive oil. Mix soft butter with pressed garlic and parsley and spread over the salmon. Bake at 200 C (top and bottom heat) for 18 minutes. Drizzle with lemon juice and serve.
Frozen salmon or fresh salmon?
Both work beautifully. Frozen salmon has the advantage of being ready to use straight away, and because it is shock-frozen right after the catch it often tastes fresher than so-called 'fresh' salmon from the counter that has already travelled for several days. For this recipe, do not thaw the frozen salmon beforehand; just rinse it briefly, pat dry and top with garlic butter. The cooking time is 18 minutes at 200 C. If you use fresh salmon, reduce the cooking time to 13 minutes. If you want to thaw frozen salmon, place it in a bowl in the fridge the night before (approx. 12 hours). Never thaw in warm water or at room temperature, as this encourages bacterial growth and makes the filet mushy. When buying frozen salmon, look for MSC or ASC certification and choose filets without glazing (added water).
Source: Bundeszentrum fuer Ernaehrung – Defrosting fish safely
Why salmon with garlic butter fits keto
A 200 g salmon filet provides 0 g carbs, 40 g protein and 16 g fat, including approx. 4 g omega-3 fatty acids. The garlic butter (35 g butter, 2 garlic cloves) adds another 28 g of fat with under 2 g of carbs. The entire carb content of the dish comes from garlic and lemon juice, both of which add flavour but barely any carbs. Compared with breaded fish (15 to 20 g carbs per serving), the garlic butter version stays well below the keto limit.
Source: FDDB – Salmon, Atlantic, raw
How much garlic fits into a keto meal?
One garlic clove (approx. 3 g) contains around 0.9 g of carbs. With 2 cloves per serving, the carb contribution is about 1.8 g, which is no problem within a keto meal. Garlic also contains allicin, which is credited with anti-inflammatory and antibacterial effects.
How do I serve and vary the oven salmon?
Serve the salmon straight from the oven with a side of steamed broccoli, cauliflower or a green salad. From my own experience, roasted asparagus also pairs really well with it. Spoon the garlic butter that collects on the tray over the vegetables.
Herb variation
Instead of parsley, dill, chives or a mix of thyme and rosemary also works. For a Mediterranean version, use 1 tsp oregano and 1 tsp basil instead of parsley.
Which tips help with oven-baked salmon?
- Only rinse frozen salmon briefly to remove ice crystals, do not soak it.
- Line the baking sheet with parchment paper or oil it well so the skin does not stick.
- Bake at 200 C with top and bottom heat; fan heat dries out the fish.
- Check the core temperature: 52 to 55 C delivers a juicy result.
- Place the garlic butter on top of the salmon, not in the pan, so the garlic does not burn.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 230 kcal | approx. 555 kcal | Satisfying main meal within a keto budget. |
| Satisfying main meal within a keto budget. | |||
| Fat | approx. 18 g | approx. 42 g | Approx. 68% of calories from fat, omega-3 plus butterfat. |
| Approx. 68% of calories from fat, omega-3 plus butterfat. | |||
| Net carbs | approx. 0.8 g | approx. 2 g | Practically carb-free, only from garlic and lemon. |
| Practically carb-free, only from garlic and lemon. | |||
| Sugar | approx. 0.3 g | approx. 0.7 g | No added sugar, minimal natural sugar. |
| No added sugar, minimal natural sugar. | |||
| Protein | approx. 16 g | approx. 40 g | High-quality protein from salmon. |
| High-quality protein from salmon. | |||
| Salt | approx. 0.4 g | approx. 1.0 g | On keto, make sure to get enough sodium. |
| On keto, make sure to get enough sodium. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use fresh salmon instead?
Yes. Fresh salmon works just as well. The cooking time drops to 13 minutes at 200 C because the filet does not need to thaw first. All other steps stay the same.
Do I need to thaw frozen salmon first?
No, in this recipe the frozen salmon is cooked straight from the freezer. Just rinse it briefly under cold water to remove ice crystals, then pat dry. Bake at 200 C for 18 minutes.
Which frozen salmon is best?
Look for MSC or ASC certification and choose filets without glazing (so no added water). Wild salmon has a more favourable omega-3 profile than farmed salmon but is more expensive. ASC-certified farmed salmon is a good alternative.
Can I double the recipe for 2 people?
Yes. Place two filets on the tray with enough space between them and keep the cooking time at 200 C the same. Double the garlic butter accordingly.