Healthy Eating Meal: Pan Fried Salmon and Low Carb Coleslaw

by Marnie Bii | January 13th, 2015 | Eating Tips, Healthy Eating

salmon filets (400x399)The perfect delicious yet low calorie meal is a generous filet of pan-fried salmon alongside a scoop or two of low carb coleslaw. Salmon is packed with vitamins, minerals and flavor without all of the calories found in other forms of protein, especially red meat. Tangy and sweet coleslaw is the perfect pairing for salmon prepared with butter and dill. By replacing the sugar in the coleslaw dressing with a nice substitute, you take nearly all of the carbohydrates out of this meal. Here’s how to make this meal for yourself and several of your friends.



  • 1/2 Head green cabbage, shredded
  • 1/2 Head purple cabbage, shredded
  • 2 Carrots, grated
  • 1/2 Cup mayonnaise
  • 2 Tablespoons heavy cream
  • 2 Teaspoons black pepper
  • 1 Teaspoon salt
  • 1 Tablespoon lemon juice
  • 1/3 Cup sugar substitute

Mix up your dressing first by whipping together the mayo, cream, pepper, salt, lemon juice and sugar substitute. Taste the dressing to make sure the salt, sugar, pepper and lemon flavors have the right blend of flavors for your preferences. Place both types of cabbage and the carrots into a bowl and mix well. Pour the dressing over the top and toss the mixture until everything is well coated. You can serve the coleslaw immediately or place it in the fridge for several hours to allow the flavors to blend a bit more.



  • 4 Salmon filets
  • 2 Tablespoons butter
  • 1 Tablespoon olive oil
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon white pepper
  • 1/4 Teaspoon dill
  • 1 Whole lemon, sliced into quarters

Use a scale scraper to remove all of the scales on the skin of your salmon filets. Rinse the salmon in cold water and pat the surface dry with a paper towel. Liberally sprinkle salt, pepper and dill over the flesh of the salmon and allow it to sit while heating up your frying pan.

Heat up your olive oil in a frying pan set to medium. Once the oil is bubbling hot, carefully place the salmon skin side down in the pan without overlapping the edges. Allow the salmon to fry for three to five minutes without moving it around.

Once the skin browns and the flesh starts to turn light pink, flip the salmon over for the same amount of frying time on the other side. If the salmon will not lift off the bottom of the pan, do not force it. Salmon tends to stick until it has browned enough on the skin side, so just wait it out or place the pan under your oven broiler for three to five more minutes.

Once the salmon is done, squeeze a quarter of lemon over each filet and place a 1/2 tablespoon of butter on top to melt. Allow the salmon to rest in the butter and lemon mixture for a few minutes before serving. Place a couple scoops of coleslaw alongside the salmon to complete this meal. When eating this meal with friends or family, encourage everyone to try the salmon skin dipped in a little bit of the melted butter. The skin has a savory, fishy taste that complements the other parts of the meal really well.

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