If you’re looking for a recipe that tastes restaurant-quality but takes less than 30 minutes to cook, Tuscan Salmon is a must-try. It’s rich, creamy, packed with flavor, and—best of all—loaded with high-quality protein. Perfect for fitness lovers, meal-preppers, or anyone wanting a nutrient-dense dinner that doesn’t feel like “diet food.”

This version is crafted specifically to deliver 100g of protein, making it ideal for muscle building, recovery, and satisfying your hunger without relying on protein shakes.

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🥗 What Makes Tuscan Salmon So Good?

Tuscan Salmon blends seared salmon fillets with a creamy garlic sauce, sun-dried tomatoes, wilted spinach, and Italian herbs.
It’s:

✔ High-protein
✔ Low-carb
✔ Full of omega-3s
✔ Meal-prep friendly
✔ Ready in under 25 minutes

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💪 How We Reach 100g of Protein

A typical salmon fillet has 22–25g of protein per 100g.
To reach 100g of protein, you’ll need:

• Two 8–9 ounce salmon fillets (about 450g total salmon)
  This gives you roughly 95–105g protein, depending on the salmon.

The recipe below is portioned exactly for this amount.

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📝 Ingredients (High-Protein Tuscan Salmon)

Serves 1 very hungry person or 2 moderate portions

Salmon

• 2 large salmon fillets (8–9 oz each) — about 450g total
• 1 tbsp olive oil
• Salt & black pepper (to taste)
• 1 tsp paprika
• 1 tsp garlic powder

Creamy Tuscan Sauce

• 1 tbsp butter
• 4 cloves garlic, minced
• ½ cup sun-dried tomatoes (drained & sliced)
• 1 cup fresh spinach
• 1 cup heavy cream (or half-and-half for lighter calories)
• ½ cup grated Parmesan cheese
• 1 tsp Italian seasoning
• ½ tsp chili flakes (optional)
• Salt & pepper to taste

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🔥 Step-By-Step Instructions (Beginner-Friendly)

⭐ Step 1: Season the Salmon

Pat the salmon dry with paper towels.
Season both sides with:

• salt
• pepper
• paprika
• garlic powder

Dry salmon = better crust.

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⭐ Step 2: Sear the Salmon

Heat 1 tbsp olive oil in a large skillet over medium-high heat.

Add the salmon skin-side down and cook for:

• 4–5 minutes on the first side
• 2–3 minutes on the second side

Remove from pan and set aside.

You want a golden crust, not overcooked fish.

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⭐ Step 3: Make the Creamy Tuscan Sauce

In the same skillet:

1. Add butter and let it melt.
2. Add minced garlic and sauté for 30 seconds.
3. Stir in sun-dried tomatoes.
4. Pour in heavy cream and bring to a gentle simmer.
5. Add Parmesan, Italian seasoning, and chili flakes.
6. Mix until the cheese melts and the sauce thickens.

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⭐ Step 4: Add Spinach

Add spinach to the sauce and stir until wilted (about 30 seconds).

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⭐ Step 5: Return the Salmon

Place the salmon fillets back into the skillet.
Spoon sauce over the top and simmer for 2–3 minutes so the flavors meld.

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⭐ Step 6: Serve

Serve over:

• rice
• mashed potatoes
• pasta
• or steamed veggies for a low-carb option

Spoon plenty of sauce on top—it’s the best part.

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🔢 Nutrition Information (Approx.)

Based on 450g salmon (2 large fillets):

• Calories: 1,000–1,150 (mainly from salmon + cream)
• Protein: 100–105g
• Carbs: 10–15g
• Fat: 70–80g (healthy fats + cream)

If you’d like, I can also create lower-calorie or low-fat versions.

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🤤 Why This Recipe Helps Your Fitness Goals

Tuscan Salmon is perfect for:

✔ Muscle gain — high protein & omega-3s
✔ Fat loss — keeps you full with clean ingredients
✔ Balanced meals — includes protein + healthy fats + veggies
✔ Busy people — cooks fast

It’s one of the most delicious ways to hit a big protein goal without feeling like you’re “eating for macros.”