🐟 Garlic Butter Salmon with Spinach & Mushrooms in Creamy Mediterranean Sauce
⭐ One-pan • Low-carb • High-protein • 20 minutes
📝 Ingredients (Serves 4)
For the Salmon
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4 salmon fillets
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1 tbsp olive oil
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1 tbsp butter
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Salt & pepper to taste
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½ tsp paprika
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½ tsp dried oregano
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½ tsp garlic powder
For the Creamy Mediterranean Sauce
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1 tbsp olive oil
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1 tbsp butter
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4–5 garlic cloves, minced
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1 small onion, finely chopped
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2 cups mushrooms, sliced
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2 cups fresh spinach
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1 cup cherry tomatoes (optional but very Mediterranean)
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1 cup evaporated milk or ½ cup cream + ½ cup milk
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¼ cup chicken broth (or vegetable broth)
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½ tsp oregano
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½ tsp dried basil
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¼ tsp chili flakes
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Salt & pepper to taste
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2 tbsp grated parmesan (optional but delicious)
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Juice of ½ lemon
Garnish
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Fresh parsley
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Lemon slices
👩🍳 Instructions
1. Prepare and Sear the Salmon
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Season salmon with paprika, oregano, garlic powder, pepper, and a little salt.
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Heat 1 tbsp olive oil + 1 tbsp butter in a pan.
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Sear salmon skin-side down first, 3–4 minutes.
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Flip and cook another 2–3 minutes.
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Remove and set aside.
2. Make the Mediterranean Creamy Sauce
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In the same pan, add 1 tbsp olive oil + 1 tbsp butter.
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Add garlic and onion — sauté until fragrant.
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Add mushrooms and cook until golden.
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Add cherry tomatoes (if using).
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Add spinach and let it wilt.
3. Add Cream Base
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Pour in evaporated milk (or cream + milk).
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Add broth, oregano, basil, chili flakes, salt, and pepper.
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Simmer 2–3 minutes until slightly thickened.
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Stir in parmesan and lemon juice.
4. Return Salmon to Pan
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Nestle the salmon into the creamy sauce.
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Spoon the sauce over the salmon.
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Let simmer on low for 2 minutes so flavors combine.
🍽️ Serve With
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Brown rice
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Quinoa
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Whole-grain pasta
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Couscous
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Roasted vegetables
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Cauliflower mash (low-carb)
🌿 Why This Recipe Is Mediterranean
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Olive oil as the primary fat
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Fresh herbs + lemon
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Lots of vegetables (spinach, mushrooms, tomatoes)
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Lightened creamy base
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Low inflammatory ingredients
