Meals · High Protein
Garlic Butter Salmon and Asparagus Sheet Pan Meal (52g Protein)
This garlic butter salmon and asparagus sheet pan meal delivers approximately 52 grams of protein and 742 calories per serving. Salmon fillets and tender asparagus are roasted together with a savory garlic-lemon butter sauce for a convenient dinner.
Nutrition per serving
- Protein
- 52 g
- Calories
- 742
- Carbs
- 67 g
- Fat
- 30 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- two 8-ounce salmon fillets
- 1 pound asparagus, trimmed
- 3 tbsp unsalted butter, melted
- 4 cloves garlic, minced
- 1 tbsp fresh lemon juice
- 1 tbsp olive oil
- 1/2 tsp salt, divided
- 1/4 tsp black pepper, divided
- 2 tbsp fresh parsley, chopped — for garnish
Steps
- Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a small bowl, whisk together the melted butter, minced garlic, and fresh lemon juice. Set aside.
- On the prepared baking sheet, toss the trimmed asparagus with the olive oil, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Spread the asparagus in a single layer.
- Pat the salmon fillets dry with paper towels. Season both sides of the salmon with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper. Place the salmon fillets on the baking sheet, leaving some space between them and the asparagus.
- Spoon or brush the garlic butter mixture evenly over the salmon fillets.
- Bake for 12-18 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender-crisp. Cooking time will vary based on the thickness of the salmon fillets.
- Garnish with fresh chopped parsley before serving.
Why This Works
This dish delivers 45g protein per serving from salmon, with 610 calories. Compound butter (butter mixed with garlic and herbs) bastes the salmon as it cooks, keeping it moist while adding flavor. Salmon and asparagus cook at similar rates at 400°F. Both need about 12-15 minutes. Making them ideal sheet pan partners.
The Compound Butter Technique
Melting butter with garlic before spooning it over the salmon creates an instant sauce. The butter's fat helps conduct heat evenly and prevents the fish from drying out. For even better results, let the garlic cook in the butter for 30 seconds before adding. This mellows its sharpness.
Make It Your Own
Add red pepper flakes to the butter for heat. Swap asparagus for broccolini, green beans, or cherry tomatoes. Fresh dill or chives work as well as parsley. Serve with quinoa, rice, or roasted potatoes for a heartier meal.
Sources Research-Backed
Frequently Asked Questions
Can I freeze garlic butter salmon?
Freeze raw salmon with garlic butter for up to 2 months. Place butter on top of fillets, wrap tightly, and freeze. Bake from frozen. Add 8-10 minutes to cooking time. Don't freeze cooked salmon; it dries out when reheated.
Is garlic butter salmon gluten-free?
Yes. Salmon, butter, garlic, lemon, and asparagus are all naturally gluten-free. No flour or breadcrumbs are used. This is an excellent low-carb, gluten-free, high-protein meal.
What temperature should salmon reach?
125°F for medium (slightly translucent center), 130°F for medium-well. Use an instant-read thermometer in the thickest part. Salmon continues cooking after removal. Pull 5°F early and rest 2 minutes.
How long does cooked salmon last?
2-3 days refrigerated. Fish deteriorates faster than other proteins. Reheat gently in a 300°F oven for 10 minutes or enjoy cold in salads. The garlic butter keeps it moist during reheating.
