Pan-Fried Salmon

Pan-Fried Salmon

0 from 0 votes
Prep Time 10 mins
Cook Time 7 mins
Total Time 27 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 372 kcal

Ingredients
  

  • 1 6 Ounce center-cut salmon fillets
  • 1 TBSP MCT Oil
  • Kosher salt
  • Freshly ground black pepper

Instructions
 

  • Bring the salmon to room temperature 10 minutes before cooking.
  • Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  • The skin can be served or removed easily with a knife or spoon.
  • Transfer to a plate and serve as desired

Nutrition

Calories: 372kcalProtein: 37gFat: 24gSaturated Fat: 16gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 78mgSodium: 558mgPotassium: 720mg
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Bacon Breakfast Omelet with Guacamole

Bacon Breakfast Omelet with Guacamole

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Breakfast
Cuisine Mexican
Servings 1 serving
Calories 436 kcal

Ingredients
  

  • 1 tablespoon MCT oil, divided
  • 1/4 cup Egg Whites, divided
  • 2 slices Bacon, thin and cooked
  • 1/2 Medium Avocado
  • 1/2 TBSP kosher salt

Instructions
 

Instructions

  • Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  • Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  • In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  • Remove from pan and place on a paper towel or parchment paper-lined plate.

Assemble

  • In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  • Divide avocado mixture evenly and spread half on the egg whites.

Nutrition

Calories: 436kcalCarbohydrates: 9gProtein: 15gFat: 39gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 30mgSodium: 3505mgPotassium: 584mgFiber: 7gSugar: 1gImpact Carbs: 2g
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Garlic Italian Chicken Breast

Garlic Italian Chicken Breast

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Cuisine Italian
Servings 4 servings
Calories 207 kcal

Ingredients
  

  • 1 tablespoon MCT Oil
  • 1 1/2 lbs boneless skinless chicken breasts Butterflied
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 large Garlic Cloves minced
  • salt
  • Pepper
  • lemons for serving optional

Instructions
 

  • In a large cast iron skillet, heat 1 tablespoon MCT oil over medium heat. Season chicken breasts lightly with salt and pepper. Sprinkle a heaping ½ teaspoon of dried basil, 1//2 teaspoon of oregano and ¼ teaspoon garlic powder over one side of chicken breasts.
  • Place in skillet seasoned side down and season other side with equal amounts of salt, pepper, basil, oregano and garlic powder. After chicken has cooked for ~5 minutes, add minced garlic, flip chicken over and cook an additional 5-8 minutes, depending on thickness of breasts, until chicken is cooked through and golden brown.
  • Remove to a plate, Scrap up browned bits of garlic out of the pan, add to chicken along with any juices. Squeeze with fresh lemon juice (optional).

Notes

Butterfly chicken = make a lengthwise cut from the thickest part of the chicken to the within ½ inch of the opposite side

Nutrition

Calories: 207kcalCarbohydrates: 2gProtein: 35gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 2gCholesterol: 99mgSodium: 855mgPotassium: 70mgFiber: 1gSugar: 0.2gImpact Carbs: 1g
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