Creamy Garlic & Herb Salmon Fillets

• 15-Minute Creamy Garlic & Herb Salmon
• Healthy Fats: Easy Pan-Seared Salmon

Salmon is widely considered one of the best proteins for blood sugar management because it contains zero carbohydrates and is loaded with Omega-3 fatty acids (healthy fats). Many beginners are intimidated by cooking fish, but the secret is simple: don’t move it too soon. Letting the fish build a golden crust in a hot pan ensures it flips easily without sticking.

Kitchen Tools Needed:
• 1 Medium skillet (preferably non-stick or cast iron)
• Fish spatula or wide turner
• Paper towels

Ingredients
• Protein: 2 salmon fillets (about 4–6 oz each), skin-on or skinless
• The Sear: 1 tablespoon olive oil
• The Quick Cream Sauce: 1/4 cup low-sodium chicken broth (or water), 2 tablespoons heavy cream, 1 clove garlic (minced), a squeeze of fresh lemon juice, salt and pepper.

Step-by-Step Instructions:
1. The Dry Start: Take your salmon fillets and pat them completely dry on both sides with a paper towel. Sprinkle a pinch of salt and pepper on both sides.

Crucial Mechanic: If the surface of the fish is wet when it hits the hot oil, it will steam instead of sear, and it will likely stick to your pan.
2. Heat the Oil: Put your skillet on the stove over medium-high heat and add the olive oil. Wait about 1 minute until the oil looks shiny and moves easily across the pan like water.
3. The Sear: Carefully lay the salmon fillets in the pan (if they have skin, place them skin-side down first). You should hear an immediate, loud sizzle. Let them cook undisturbed for 4 minutes. Do not shake the pan or poke at them!
4. The Flip: Use your spatula to gently slide under the fish and flip it over. The flipped side should be beautifully golden brown. Cook for another 3 to 4 minutes on the second side, then remove the salmon and place it on a clean plate.
5. Flash the Sauce: Turn the stove down to medium-low. In the same pan, drop in your minced garlic and stir for 20 seconds. Pour in the chicken broth and heavy cream, scraping up any brown bits stuck to the bottom of the pan. Let it bubble for 1 minute until it thickens slightly. Stir in a splash of lemon juice.
6. Plate it: Spoon that savory garlic cream sauce right over your salmon fillets and serve alongside a simple green salad.