Keto Salmon with Lemon Dill Butter
This keto salmon filet with lemon dill butter brings Nordic flavors to your plate: crispy skin, tender flesh and a melting herb butter with lemon zest. In 15 minutes you have a protein-rich keto dinner with just 1 g net carbs on the table.
Key facts at a glance
- Total time: approx. 15 minutes, 5 minutes prep and 10 minutes cooking.
- Approx. 1 g net carbs and 38 g fat per serving.
- Ingredients: skin-on salmon filet, butter, lemon (juice and zest), fresh dill, olive oil.
- Works as a protein-rich keto dinner or as a main course with a vegetable side.
Ingredients
1 salmon filet (200 g) as a main course
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| skin-on salmon filet | - | |||
| butter | - | |||
| lemon | juice and zest | |||
| juice and zest | ||||
| fresh dill | approx. 3 sprigs | |||
| approx. 3 sprigs | ||||
| olive oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Pat the salmon filet dry and sear it skin-side down in olive oil until crispy. Flip and finish over low heat. Meanwhile, stir butter together with lemon zest, lemon juice and chopped dill, then spoon it over the cooked salmon.
Why salmon with herb butter is a great fit for keto
Salmon is one of the best foods for a ketogenic diet: 200 g of salmon filet provides approx. 40 g protein, 16 g fat and 0 g carbs. The long-chain omega-3 fatty acids EPA and DHA make up a meaningful share of that fat. Butter (30 g) adds another 24 g fat, almost entirely saturated and monounsaturated, with less than 0.1 g carbs. The juice of half a lemon adds approx. 1 g net carbs, the only notable carb contribution to the entire dish. Olive oil (1 tbsp) brings another 14 g fat. By comparison, salmon with a classic honey mustard glaze easily tips into 12 to 15 g sugar per serving. The lemon dill butter hits the same depth of flavor without any sugar.
Source: FDDB Nutritional Database, Atlantic salmon, raw , NIH Office of Dietary Supplements, Omega-3 Fatty Acids
Omega-3 fatty acids and the ketogenic diet
Atlantic salmon delivers about 4 g of omega-3 fatty acids (EPA + DHA) per 200 g serving. These long-chain fatty acids have anti-inflammatory effects and support cardiovascular health. On a ketogenic diet, where fat is the main energy source, the fatty acid mix benefits from a high omega-3 share. Wild-caught salmon has a more favorable omega-3 to omega-6 ratio than farmed salmon.
Source: PubMed, Omega-3 fatty acids and cardiovascular disease
Salmon as a natural source of vitamin D
Salmon is one of the few foods with a meaningful vitamin D content: 200 g supplies approx. 20 to 25 µg of vitamin D3, which covers a large share of the daily requirement. Combined with the fat-rich cooking method in butter, absorption of this fat-soluble vitamin improves even further.
How do I serve and vary the salmon with lemon dill butter?
Move the salmon straight from the pan onto a warmed plate and spoon the lemon dill butter over it while the fish is still hot. The butter melts on the filet and forms a fragrant sauce. From personal experience, steamed broccoli or pan-roasted asparagus pair beautifully as a keto-friendly side.
Meal prep and taking it to go
Cooked salmon keeps for 1 day in the fridge. To reheat, warm it in a pan over low heat for 3 minutes. The microwave unfortunately turns the skin soggy. The lemon dill butter can be made ahead and stored as a log in plastic wrap in the fridge for up to 5 days.
Variation with other fish
The lemon dill butter also works with cod, trout or char. With leaner fish like cod, use a little more butter (40 g instead of 30 g) to keep the fat ratio in keto range. For a vegetarian option, sear thick cauliflower steaks in butter and serve them with the lemon dill butter.
What tips help when pan-searing salmon?
- Pat the filet thoroughly dry with paper towels before searing, moisture prevents crispy skin.
- Always lay the salmon skin-side down into a hot pan and do not move it for 4 minutes.
- Heat the pan to medium-high before adding the fish, too low a temperature makes the skin stick.
- After flipping, reduce the heat to low and let the salmon finish for 3 to 4 minutes so the inside stays glossy and pink.
- Add the lemon dill butter only to the finished salmon, never to the pan, so the butter does not burn.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 210 kcal | approx. 510 kcal | Protein-rich main meal, fits a keto budget of 1600 to 2200 kcal per day. |
| Protein-rich main meal, fits a keto budget of 1600 to 2200 kcal per day. | |||
| Fat | approx. 16 g | approx. 38 g | Approx. 67% of calories from fat, omega-3 from salmon plus butterfat. |
| Approx. 67% of calories from fat, omega-3 from salmon plus butterfat. | |||
| Net carbs | approx. 0.4 g | approx. 1 g | Practically carb-free, only trace amounts from the lemon juice. |
| Practically carb-free, only trace amounts from the lemon juice. | |||
| Sugar | approx. 0.3 g | approx. 0.8 g | No added sugar, only minimal natural sugar from the lemon. |
| No added sugar, only minimal natural sugar from the lemon. | |||
| Protein | approx. 16 g | approx. 40 g | High-quality protein from salmon, all essential amino acids included. |
| High-quality protein from salmon, all essential amino acids included. | |||
| Salt | approx. 0.4 g | approx. 1.0 g | From added salt, on keto make sure to get enough sodium overall. |
| From added salt, on keto make sure to get enough sodium overall. | |||
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
Is salmon suitable for keto?
Salmon is one of the best keto foods: 0 g carbs, plenty of omega-3 fatty acids and high-quality protein. A 200 g filet fits any ketogenic daily limit without any restriction.
Can I use frozen salmon instead of fresh?
Yes. Thaw frozen salmon fully in the fridge (approx. 12 hours), then pat it thoroughly dry. The nutritional value is almost identical. Do not thaw under running water, that washes out flavor and softens the skin.
Does salmon with lemon dill butter fit into a keto weight loss plan?
Yes. At 510 kcal the salmon is a filling main meal. The high protein content (40 g) supports satiety and the omega-3 fatty acids support metabolism. If you want to cut calories, halve the butter to 20 g.
How can I tell when the salmon is cooked through?
The salmon is done when it flakes easily with a fork at the thickest spot and still looks slightly glossy and pink inside. The core temperature should be around 52 to 55 °C, that keeps the filet juicy and tender.