FREE 5-Ingredient Recipe EBook

• Why You Need My Tuscan Salmon Recipe
• Ingredients & Substitutions
• How To Make Tuscan Salmon
• My Recipe Tips
• Serving Ideas
• Tuscan Salmon (Creamy 20-Min Recipe) Recipe card
• Recipe Reviews

This Tuscan salmon might just be my favorite salmon recipe yet. The fish is flaky and tender, the parmesan cream sauce is silky and cheesy, and the sun-dried tomatoes take it over the top. It looks and tastes like something you’d get at a fancy restaurant, but it comes together so much faster, right at home. I served it for my pescatarian friends just a few weeks ago and they couldn’t stop talking about it. Make this creamy Tuscan salmon recipe with me and you’ll see why!

Why You Need My Tuscan Salmon Recipe

• That creamy garlic sauce is everything – It’s silky smooth, a little cheesy, and absolutely dreamy all around, with bursts of sun-dried tomatoes and spinach. If you like my creamy Tuscan chicken or sun-dried tomato chicken , this sauce is similar. And I don’t use any flour or cornstarch needed to thicken it. This might be my favorite cream sauce ever .
• Tender, flaky fish – I’m obsessed with how moist and flaky this Tuscan salmon turns out. The sauce makes it harder to dry out than regular pan seared salmon , and I’ve got tips below to help you make it perfectly.
• Quick and easy – This creamy salmon recipe use simple ingredients you can find at any grocery store, there’s almost no prep before cooking, and the whole thing takes me just 20 minutes. Triple-win.
• Works for any kind of dinner – This is the kind of dish that feels fancy for date night or impressing your guests, but simple enough for a healthy weeknight dinner .

Ingredients & Substitutions

Here I explain the best ingredients for my creamy Tuscan salmon recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Salmon Fillets – For more flavor, get salmon with the skin on if you can, even if you prefer not to eat the skin. I try to get wild-caught, but any kind will work. I talk more about the different types of salmon in my baked salmon recipe .
• Sun-Dried Tomatoes – You can make your own sun-dried tomatoes or buy them. For store-bought, get the kind packed in oil, but blot away excess oil to avoid an oily sauce.
• Baby Spinach – I highly recommend fresh spinach here, as you’ll wilt it only briefly. Frozen can work if you thaw and drain it, but the texture just isn’t the same, and you’ll need much less (only about 1/4 cup).
• Garlic – I either mince it or use this garlic press to save time. You can also saute 1/2 a diced onion for 5-10 minutes before adding the garlic.
• Heavy Cream – The base of the sauce. You can substitute full-fat coconut milk to reduce the dairy in this Tuscan salmon recipe, but it does still have cheese in it (below).
• Broth – Balances out the cream for a savory flavor. I usually use this reduced-sodium kind or homemade chicken broth , but for my pescatarian friends I swapped in vegetable broth and it worked great. You can also use bone broth for a deeper flavor.
• Parmesan Cheese – Thickens the sauce without any starches, plus it adds a rich, cheesy flavor. I recommend grated like this over shredded parm, so it melts without being stringy. You can omit the cheese if you really want to, but the sauce will be more runny.
• Olive Oil – Just a tablespoon for searing the fish. Avocado oil also works. I don’t recommend butter, as it will burn.
• Sea Salt & Black Pepper – Toss in some red pepper flakes if you like some heat.

Summer Variation:

In the summer, I love this Tuscan salmon with fresh cherry tomatoes (cut into halves or quarters) and fresh basil in place of sun-dried tomatoes and spinach.

How To Make Tuscan Salmon

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the salmon. Heat the olive oil in a skillet over medium-high heat. Pat the fish dry with a paper towel, which helps it get a golden crust and crispy skin. Season both sides with salt and pepper.
2. Sear to get that crust and crispy skin. Add the fish to the pan, skin side down, in a single layer. Use a fish spatula to press down on each fillet for about 10 seconds to prevent curling . Sear until 80-90% opaque. (This is the same method I use for classic pan fried salmon , where I explain this technique in more detail.) Flip the fillets and cook to medium doneness. Transfer to a plate and cover with foil to keep warm.

1. Saute the garlic and tomatoes. This part is quick, just until the garlic is fragrant.
2. Make the cream sauce. Pour in the heavy cream and chicken broth. Bring to a boil, then simmer until the sauce starts to thicken a little. (It’ll still be pretty thin at this point.)

1. Stir in the spinach. Do this at lower heat, and cook just until it’s just starting to wilt.
2. Thicken the sauce. Mix in the parmesan, until the sauce is smooth, creamy, and thick. (See my tips below if it’s thinner than you’d like.)

1. Bring it all together. Add the fish back to the pan and spoon the sauce over it. You can garnish your creamy Tuscan salmon with fresh parsley if you want, but I think it already has plenty of color as-is.

My Recipe Tips

• Get the oil nice and hot before adding the fish. You can test that it’s hot enough by adding a drop of water to the pan; if it sizzles, the pan is ready.
• Season the salmon only right before searing. If you season it and let it sit, moisture will come to the surface, and you won’t get as nice of a sear.
• Cook the salmon in batches if the pieces don’t fit. These days I use and love this cast iron skillet which not only gets you a beautiful crust on the Tuscan salmon, but also is large enough to fit the 4 pieces in this recipe at once. It also thickens the sauce faster. But I used a nonstick skillet for these older pictures and it still worked great.
• Always start skin side down. This Tuscan salmon recipe works just fine if your fish is skinless, but if it does have skin, it protects the delicate flesh and leaves your fish flakier and more tender — even if you choose not to eat it later.
• Sear for most of the time on one side. This seems counterintuitive, but it reduces sticking and I promise, your fish will still turn out evenly cooked.
• Use a fish spatula to flip. This thin, flexible tool makes flipping salmon so much easier. I love it!
• I recommend searing the salmon to medium, but you can choose how done you like it. Cook to 125 degrees F (52 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. The best way to check doneness is with a meat thermometer , but you can also flake the fish with a fork.
• How do you know when to add the spinach? The liquid volume should reduce by 1/4 first. Another sign I look for is cream bubbles that look thicker and take a little longer to pop than they did initially.
• Be careful not to overcook the spinach. As soon as it’s wilted and turns bright green, add the parmesan.
• You can easily adjust the thickness of the sauce. Just simmer for a little more time for an extra thick sauce that sticks to the fish (like my pictures here), or less time for a thinner one that you can drizzle (like my video below — perfect if you’re serving the Tuscan salmon over a base to catch the sauce). The time can also vary depending on your stovetop heat and the pan you use.

Serving Ideas

The best part of this creamy Tuscan salmon is the sauce, so I like to serve it with a base to catch it! Here are some ideas:

• Noodles – Pick your favorite pasta, or zoodles for a lighter option. I baked spaghetti squash as my base last time I made this dish.
• Rice – I usually make white rice for my kids, and cauliflower rice for my husband and me. And frozen cauliflower rice is a life saver for those last-minute days!
• Potatoes – These catch the creamy sauce really well, too. You can mash them, but my family’s fave is air fried potatoes . Some roasted turnips or even diced butternut squash can work in a similar way.

And if you’ve been around here a hot minute, you know I won’t serve a meal without some kind of green healthy side dish . 😉 I opted for roasted asparagus above (it times perfectly with the Tuscan salmon), but my smashed brussels sprouts , roasted green beans , or even broccolini also make amazing sides. Enjoy!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 6-oz Salmon fillets (skin on, about 1 inch thick) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Olive oil ▢
• 4 cloves Garlic (minced) ▢
• 1/2 cup Sun-dried tomatoes (chopped) ▢
• 2 cups Baby spinach (packed) ▢
• 2/3 cup Heavy cream ▢
• 1/3 cup Chicken broth, reduced sodium ▢
• 1/4 cup Grated parmesan cheese ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Use paper towels to pat the salmon fillets completely dry – this will ensure even browning.
2. Heat the olive oil in a large skillet over medium-high heat for 2 minutes , until shimmering.
3. Right before you are ready to sear the salmon, season both sides with sea salt and black pepper.
4. Add the fish fillets to the pan in a single layer, skin side down (if your salmon has skin). Use a fish spatula to press down on top of each fillet for the first 10 seconds immediately after adding it to the pan, to prevent curling. Sear, without moving, for 5-6 minutes , until the salmon is 80-90% opaque; only the top will be not quite done.
5. Use the fish spatula to carefully flip the salmon fillets. Cook the salmon for 1-2 minutes , until the internal temperature reaches 130 degrees F (54 degrees C), which is done medium.
6. Remove the salmon to a plate and cover with foil to keep warm. Wipe the pan to remove any burned bits and excess oil, but leave a little oil in the pan (or add a little more oil if needed).
7. Reduce the heat to medium. Add the minced garlic and sun-dried tomatoes to the pan. Saute for 1-2 minutes , until the garlic is fragrant.
8. Add the chicken broth and heavy cream. Bring the sauce to a gentle boil, then simmer for about 5 minutes , until the volume is reduced by 1/4.
9. Reduce the heat to low. Add the spinach and cook for 1-2 minutes , stirring frequently, until the spinach is wilted but still bright green.
10. Stir in the grated parmesan cheese, stirring constantly, until smooth and melted. Remove from heat. (You can add salt and pepper to taste here, but I didn’t find it necessary.)
11. Return the salmon to the pan, skin side down, and spoon the sauce over the fish. If you like it done more than medium, heat for a few more minutes, until done to your liking.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 salmon fillet with sauce

• Tips: Check out my recipe tips above to help you get a golden crust, crispy skin, and a moist, tender inside. I’ve also got tips for flipping, adjusting the thickness of the sauce to your preference, and preventing overcooked spinach.
• Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. I don’t recommend freezing Tuscan salmon, because the sauce will lose it’s wonderful texture.
• Reheat: Warm in a hot skillet over medium heat. The sauce will get super thick in the fridge, but you can scoop it into your pan with the fish.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Tuscan Salmon

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Tuscan Salmon (Creamy 20-Min Recipe)

My creamy Tuscan salmon recipe has a rich parmesan cream sauce, sun-dried tomatoes, and fresh spinach, all in just 20 minutes. So easy!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/tuscan-salmon/

Ingredients

• 4 6-oz Salmon fillets (skin on, about 1 inch thick)
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 1 tbsp Olive oil
• 4 cloves Garlic (minced)
• 1/2 cup Sun-dried tomatoes (chopped)
• 2 cups Baby spinach (packed)
• 2/3 cup Heavy cream
• 1/3 cup Chicken broth, reduced sodium
• 1/4 cup Grated parmesan cheese

Instructions

1. Use paper towels to pat the salmon fillets completely dry – this will ensure even browning.
2. Heat the olive oil in a large skillet over medium-high heat for 2 minutes , until shimmering.
3. Right before you are ready to sear the salmon, season both sides with sea salt and black pepper.
4. Add the fish fillets to the pan in a single layer, skin side down (if your salmon has skin). Use a fish spatula to press down on top of each fillet for the first 10 seconds immediately after adding it to the pan, to prevent curling. Sear, without moving, for 5-6 minutes , until the salmon is 80-90% opaque; only the top will be not quite done.
5. Use the fish spatula to carefully flip the salmon fillets. Cook the salmon for 1-2 minutes , until the internal temperature reaches 130 degrees F (54 degrees C), which is done medium.
6. Remove the salmon to a plate and cover with foil to keep warm. Wipe the pan to remove any burned bits and excess oil, but leave a little oil in the pan (or add a little more oil if needed).
7. Reduce the heat to medium. Add the minced garlic and sun-dried tomatoes to the pan. Saute for 1-2 minutes , until the garlic is fragrant.
8. Add the chicken broth and heavy cream. Bring the sauce to a gentle boil, then simmer for about 5 minutes , until the volume is reduced by 1/4.
9. Reduce the heat to low. Add the spinach and cook for 1-2 minutes , stirring frequently, until the spinach is wilted but still bright green.
10. Stir in the grated parmesan cheese, stirring constantly, until smooth and melted. Remove from heat. (You can add salt and pepper to taste here, but I didn’t find it necessary.)
11. Return the salmon to the pan, skin side down, and spoon the sauce over the fish. If you like it done more than medium, heat for a few more minutes, until done to your liking.

Maya’s Recipe Notes

Serving size: 1 salmon fillet with sauce

• Tips: Check out my recipe tips above to help you get a golden crust, crispy skin, and a moist, tender inside. I’ve also got tips for flipping, adjusting the thickness of the sauce to your preference, and preventing overcooked spinach.
• Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. I don’t recommend freezing Tuscan salmon, because the sauce will lose it’s wonderful texture.
• Reheat: Warm in a hot skillet over medium heat. The sauce will get super thick in the fridge, but you can scoop it into your pan with the fish.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)