Easy Keto Salmon Recipe (Baked, Air Fryer & Pan-Seared)

Some nights you want dinner to feel impressive… without actually doing anything impressive.

You know the kind of evening. Everyone is hungry. You're tired. You want something healthy, filling, and low carb… but also fast. And ideally something that doesn't require a sink full of dishes or a last-minute grocery run.

That's exactly where this keto salmon recipe comes in, a delicious low carb dinner that's perfect for busy weeknights or when you want a flavorful main course without the fuss.

This is my go-to quick low carb dinner when I want something nourishing, simple, and kind of fancy without the effort. It's keto friendly, gluten free, family friendly, and flexible enough to cook three different ways depending on your mood (or how impatient everyone is). Bake it. Air fry it. Pan sear it.

Serve it with buttery cauliflower rice or roasted veggies and dinner is handled. No stress. No carb overload. Just perfectly tender, flaky salmon with bright lemon, fresh herbs, and rich healthy fats that keep you full and satisfied.

The Search For The Perfect Baked Salmon Recipe

Salmon has always been one of my husband's favorite meals, but not just any salmon. Every year for his birthday, he asks for the same thing, and it's not a fancy dinner out.

He wants baked salmon at home, not at a restaurant, a home cooked dinner with friends and family.

So over the years, I've tested a lot of salmon recipes trying to get it just right. Sweet glazes, bold spices, creamy sauces, marinades, different cooking methods, baked, pan-seared, air fried, you name it, I've probably tried it. Many traditional salmon recipes use brown sugar in their glazes or marinades to add sweetness and enhance flavor, but for this keto salmon recipe, I skip the brown sugar to keep the carbs low. Some were good, some were complicated, and some were just too fussy to make again on a busy weeknight.

I wanted a salmon recipe that was simple, reliable, and consistently delicious, something easy enough for everyday dinners but special enough for a birthday request.

After all that testing, this is the one we keep coming back to. Bright lemon, rich olive oil, a touch of Dijon, and fresh herbs that let the fish shine. It's simple, flavorful, and it works every single time, which is exactly why it's my favorite, and his too.

Why This Baked Salmon Recipe Works for Keto

One of the reasons salmon is such a keto superstar is its natural nutrition profile. It's high in healthy fats, packed with protein, and essentially carb-free. That combination makes it ideal for keeping you satisfied while supporting ketosis. The carb count in this salmon recipe keto dish remains low because it avoids high-carb ingredients like sweet glazes or sugary marinades, ensuring nutritional transparency.

But nutrition is only half the story.

The real reason this recipe works so beautifully is consistency. Salmon can be intimidating if you've ever overcooked it into dryness or undercooked it into mush. This method removes the guesswork and gives you reliable results every time.

Another big win? It pairs perfectly with so many easy sides. Honestly, it's one of those dinners that makes you feel like you've got your life together.

Choosing the Right Salmon

Selecting the best salmon for your keto salmon recipe can make all the difference in both flavor and nutrition. Wild caught salmon is often considered the gold standard thanks to its robust flavor, higher omega-3 content, and lower risk of unwanted additives. However, high-quality farmed salmon can also be a good option, especially if it comes from a reputable source that prioritizes sustainability and fish health.

When shopping for salmon filets, look for pieces that are firm to the touch, have a fresh, clean scent, and vibrant color. Whether you choose King, Sockeye, or Atlantic salmon, each variety brings its own unique taste and texture to your salmon recipe. For those following a keto diet, opting for salmon with a higher fat content will help you meet your macronutrient goals while delivering that rich, satisfying flavor that makes keto salmon such a favorite. No matter which type you choose, starting with quality salmon ensures your recipe will be both delicious and keto friendly.

Ingredients for Keto Salmon

Let's talk about the fish first, because not all cuts cook exactly the same.

This recipe uses salmon filets for easy preparation, making it perfect for busy weeknights or special occasions. You can use center-cut filets, individual portions, or even a full side of salmon if you're feeding a crowd. Wild-caught salmon tends to have a richer flavor, while farm-raised is often thicker and slightly milder. Both work beautifully, choose what fits your budget and availability.

The seasonings are intentionally simple. Olive oil adds richness and helps the surface brown. Dijon mustard gives depth and a gentle tang. Fresh parsley brightens everything up, and lemon brings that clean, fresh flavor that makes the dish shine. When preparing the topping, combine the ingredients in a small bowl to ensure even mixing and coating.

Simple ingredients. Big flavor.

4 salmon fillets (5-6 oz each)
2 tablespoons olive oil
Salt and pepper to taste

Lemon Dijon Herb Topping

2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
2 tablespoons chopped parsley
1 clove garlic minced
1 tablespoon olive oil

Instructions

Start by preheating your oven to 425°F, nice and hot so the fish cooks quickly and stays tender instead of drying out. While the oven heats, grab your filets and pat them completely dry with a paper towel. I know it seems like a tiny step, but trust me, it makes a big difference in how the seasoning sticks and how beautifully the salmon cooks.

Then place the fillets skin side down on a sheet pan for optimal results, drizzle with olive oil, and sprinkle with salt and pepper. After that, mix up your topping in a small bowl, I like to use a small whisk, and spread it right over the salmon.

There's no need to be fancy, just make sure each piece gets a nice flavorful layer. Now, the next step is optional, but I also like to add a slice of lemon on top of each piece. Then, when you serve it, the juice comes out beautifully with a press of a fork.

Next, slide the sheet pan into the oven and bake for about 12 to 15 minutes, depending on thickness, until the fish flakes easily with a fork. The goal is perfectly tender salmon with a moist, flaky texture. Let it rest for a couple of minutes before serving so all those lovely juices settle back in where they belong.

Each serving comes in at about 320 calories with 34 grams of protein, 20 grams of fat, and only 1 net carb, which is pretty amazing for something that tastes this satisfying.

Simple Tips For Amazing Keto Salmon

A few simple habits will give you perfect salmon every time. Always pat the fillets dry before seasoning. This is especially important if you want crispy skin. For the best crispy skin, cook the salmon skin-side down in a hot pan or on a parchment-lined sheet pan in the oven. Let the salmon rest briefly after baking so it stays juicy. And if you want total confidence, use an instant-read thermometer, it takes the guesswork out completely.

These little details may seem small, but they make a big difference in the final result.

Salmon nights have become a regular part of our dinner routine because they're simple, nourishing, and feel special, even on the busiest evenings. I've used this one so much, I may need to create something new as a surprise for my husband's birthday!

How to Cook Salmon: Oven, Air Fryer, and Pan

This is where flexibility really shines. Some readers want different methods for cooking. Some want the speed of the air fryer or that crispy golden crust only a hot skillet can create. For pan-searing, you can use a large skillet or a non stick pan, just preheat it over medium heat or medium high heat to get that perfect golden crust without overcooking it. I generally opt for the oven because it's easiest for me and always turns out well.

The good news? All three methods are easy and gluten free.

Air Fryer Benefits

If you love quick, healthy meals, the air fryer is about to become your new best friend, especially for keto salmon recipes. Air fryers use rapid hot air circulation to cook food evenly and quickly, giving you perfectly cooked salmon fillets with minimal oil and maximum flavor. This method not only helps you cut down on unnecessary fats but also preserves the delicate nutrients in your fish, making it a smart choice.

Simply season your salmon fillets with salt, pepper, and your favorite herbs, pop them in the air fryer basket, and let the machine do the work. In just minutes, you'll have a crispy exterior and tender, flaky interior, no flipping or babysitting required.

For busy families or anyone looking to simplify healthy eating, the air fryer is a game changer for making delicious, low carb meals like this keto salmon recipe a regular part of your routine.

Easy Baked Salmon Recipe (Oven)

Baking salmon is the most foolproof option. It cooks evenly, stays tender, and requires almost zero attention once it's in the oven.

As I said before, start by preheating your oven to 425°F. This higher temperature helps cook the fish quickly while keeping the inside moist.

Pat the salmon completely dry. Season simply with olive oil, salt, pepper, and your mustard-herb mixture if using.

Bake for about 12 to 15 minutes depending on thickness. Thicker fillets take longer, thinner ones cook faster. The salmon is ready when it flakes easily with a fork and looks opaque in the center.

Finish with a squeeze of lemon, a dab of butter, or fresh herbs. Dinner is done.

Air Fryer Keto Salmon

If speed is your top priority, the air fryer is your best friend.

Preheat it to 400°F. Brush the salmon lightly with oil, season, and place in the basket skin side down.

Air fry for 7 to 10 minutes. That's it.

The circulating heat cooks the salmon quickly while giving the edges a slightly crisp finish. It's perfect when you forgot to plan dinner and need something fast. Which... happens more often than I'd like to admit.

Pan-Seared Method to Cook Salmon

Pan searing creates the most flavor because it forms a golden crust on the outside while keeping the inside tender.

Heat a skillet until shimmering hot. Place the salmon skin side down and let it cook undisturbed until the skin crisps and releases easily. Then flip and cook just a few more minutes.

The result feels restaurant-level fancy with almost no extra effort.

How to Bake Salmon From Frozen

We've all had that moment, you forgot to thaw the fish. No problem, this salmon recipe works perfectly with frozen salmon.

If you have about 30 minutes, place sealed frozen salmon in cold water to thaw quickly. If not, you can bake frozen salmon straight from the freezer at 425°F for 18 to 22 minutes. Just be sure the internal temperature reaches 145°F for safety.

Easy Baked Salmon Variations and Sauces

This is where creativity comes in.

Garlic butter made with melted butter and fresh garlic melts beautifully over hot salmon and adds instant richness. For a little heat, try adding red pepper flakes to your garlic butter or marinade.

Mustard-herb sauce brings brightness and tang.

A cream sauce made by whisking heavy cream with lemon juice and garlic creates a creamy sauce that turns pan-seared salmon into something that feels like it came from a fancy restaurant. Simply simmer heavy cream, lemon juice, and garlic together until thickened for a rich, savory topping.

Tangy sweet teriyaki sauce on salmon is always a hit.

You can rotate sauces throughout the month and never get bored.

What to Serve With Keto Salmon

Salmon is versatile enough to pair with almost any low carb vegetable.

Roasted asparagus and green beans are classics. A small serving of keto biscuits or cheese breadsticks can make the meal feel extra comforting if you want something hearty.

But my favorite pairing is always a simple arugula salad with a vinaigrette and a side of cauliflower rice.

Cauliflower Rice and Keto-Friendly Sides

Cauliflower rice is the unsung hero of keto meals. It's neutral, quick to cook, and absorbs flavor beautifully. Sauté it in butter, salt, and a splash of lemon juice. Or stir in garlic and parsley to match the salmon.

Air fryer broccoli is another fast option. So is a crisp green salad with olive oil and vinegar, an easy keto coleslaw, or this keto kale salad is one of my favorites. Simple sides keep the focus on the salmon while rounding out the meal.

Meal Prep, Storage, and Reheating

Cooked salmon keeps surprisingly well.

Store it in an airtight container in the refrigerator for up to four days, or freeze portions in an airtight container for up to two months. When reheating, go low and slow, about 275°F, to keep the fish from drying out.

Leftover salmon is amazing on salads, in lettuce wraps, or mixed into cauliflower fried rice.

Nutrition and Keto Diet Notes

Salmon is naturally keto friendly thanks to its fat content and zero carbs. It supports ketosis, provides omega-3 fatty acids, and delivers high-quality protein that keeps you full.

Depending on portion size and sauce, most servings land around 300-350 calories with minimal carbs. For a typical serving, you can expect about 1-2g net carbs, making it ideal for low-carb and keto diets. If you use butter or a cream-based sauce, the saturated fat content will be higher, usually around 5-7g per serving, contributing to the overall fat intake and helping you stay satisfied.

FAQs About Salmon

Yes, it is absolutely keto friendly. It's one of the best protein options for a low carb lifestyle.

Note: This salmon recipe was created and tested by a recipe developer with experience in keto and low-carb cooking, ensuring it meets the needs of those following a specialized diet.

How do you eat salmon on keto?

Salmon is naturally keto friendly, so enjoying it on a keto diet is wonderfully simple. Cook it with healthy fats like olive oil, butter, or avocado oil, and pair it with low-carb sides such as cauliflower rice, roasted vegetables, or a fresh green salad. The key is skipping sugary glazes or carb-heavy sides and letting the natural richness of the salmon shine.

What can you have with salmon that isn't carbs?

So many delicious things! Think roasted asparagus, sautéed green beans, zucchini noodles, cauliflower mash, air fryer broccoli, or a crisp salad with olive oil dressing. Salmon pairs beautifully with vegetables that soak up flavor without adding carbs.

Is it better to bake or pan-fry salmon?

It depends on what you want. Baking is the easiest and most foolproof - great for tender, evenly cooked salmon with almost no effort. Pan-frying gives you that irresistible golden crust and richer flavor. If I'm cooking for ease, I bake. If I want restaurant vibes, I pan-sear.

What should you eat with salmon that isn't carbs?

Low carb vegetables are your best friend here. Try roasted Brussels sprouts, sautéed spinach, cucumber salad, cauliflower rice, or even grilled mushrooms. Anything fresh, buttery, or roasted complements salmon beautifully.

What is the difference between keto salmon and regular salmon?

The salmon itself is the same, fish is naturally low carb. The difference is how it's prepared and what you serve with it. Keto salmon avoids sugary marinades, breading, or carb-heavy sides. Instead, it focuses on healthy fats, simple seasonings, and low carb pairings.

What are the best herbs to use with keto salmon?

Fresh herbs really bring salmon to life. Parsley, dill, chives, thyme, and basil are all fantastic. Dill and lemon are a classic combination, while parsley and garlic give a bright, fresh flavor that works with almost any cooking method.

What can I eat with salmon on a low-carb diet?

Roasted vegetables, cauliflower rice, sautéed greens, zucchini noodles, avocado slices, or a simple salad are all excellent options. Think fresh, colorful, and full of healthy fats - that's the low-carb sweet spot.

Is salmon good for a low-carb diet?

Absolutely. Salmon is one of the best proteins for low-carb eating. It's naturally carb-free, high in healthy fats, packed with protein, and rich in omega-3s. It keeps you full, supports energy, and fits perfectly into both keto and general low-carb lifestyles.

What should you pair with salmon for weight loss?

Focus on nutrient-dense, low-calorie sides like roasted vegetables, leafy salads, or cauliflower rice. These provide fiber and volume without excess carbs or calories, helping you stay satisfied while supporting weight goals.

Is it best to cook salmon at 350°F or 425°F?

Both work, but they give different results. Cooking at 425°F is faster and helps the salmon stay juicy while lightly browning the outside. Cooking at 350°F is gentler and takes longer but can be useful for thicker fillets. For most weeknight dinners, I recommend 425°F.

Should I cover my salmon when baking it in the oven?

Usually, no. Baking uncovered allows the heat to circulate and gives the best texture. If you prefer extra-moist salmon or are cooking a very thick piece, you can loosely cover it with foil for part of the cooking time, but it's not necessary for most fillets.

A Dinner You'll Come Back to Again and Again

And that's really the beauty of this keto salmon recipe; it makes healthy eating feel simple, doable, and genuinely enjoyable.

Whether you bake it for an easy weeknight dinner, air fry it when you're short on time, or pan-sear it for that golden restaurant-style finish, salmon is one of those meals that always delivers. It's nourishing, satisfying, and flexible enough to fit whatever kind of day you're having. Add cauliflower rice, some roasted veggies, or a fresh arugula salad, and dinner is complete without overthinking a thing.

After years of testing recipes (and plenty of birthday salmon requests from my husband!), the baked version of this salmon recipe is the method and flavor combination we come back to again and again. It's reliable, full of bright fresh flavor, and simple enough that you'll actually want to make it regularly, not just on special occasions.

And when a meal is quick, low carb, packed with protein, and makes everyone at the table happy, that feels like a pretty big win!

So if salmon hasn't been part of your regular dinner rotation yet, this is your sign to start. Try it once, make it your own, and don't be surprised if it becomes one of those go-to meals you can always count on.

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Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.

I use MyFitnessPal dot com to calculate nutrition calories and facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.  

This is as accurate as possible, but it's best to independently calculate nutritional data on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.