Brenda Khan
Salmon is a great source of protein and is considered keto-friendly. Similarly, teriyaki sauce is also considered keto-friendly, provided it is homemade, as bottled teriyaki sauce contains a lot of sugar and additives. A keto-friendly teriyaki sauce can be made using soy sauce, a brown sugar substitute, ginger, garlic, and xanthan gum. This sauce can be used as a marinade for the salmon, and the dish can be served with low-carb vegetables, salad, or cauliflower rice.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | 1.32g-2g |
| Protein | 30g-35g |
| Fat | 7.54g-18g |
| Calories | 192kcal-315kcal |
| Cholesterol | 68mg-94mg |
| Sodium | 896mg-1039mg |
| Potassium | 16mg-864mg |
| Fiber | 0.1g-1g |
| Sugar | 0.1g-1g |
| Vitamin A | 2IU-68IU |
| Calcium | 4mg-23mg |
| Iron | 0.08mg-2mg |
| Cook time | 8-15 minutes |
| Marinade time | 20 minutes-1 hour |
| Marinade ingredients | Soy sauce, coconut aminos, ginger, garlic, rice wine vinegar, avocado oil, Swerve brown sugar, xanthan gum |
| Pairing | Low-carb veggies, salad, cauliflower rice, steamed Asian greens |
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What You'll Learn
Keto teriyaki sauce ingredients
Teriyaki sauce is typically made with soy sauce, brown sugar, ginger, and garlic. However, these ingredients are not suitable for a keto diet. Here is a list of keto-friendly ingredients that can be used to make a delicious teriyaki sauce:
- Soy sauce or coconut aminos: Coconut aminos is a good soy-free alternative to soy sauce as it has a similar umami flavor but with less salt. It is also sweeter and has more carbs, so use a little less if you opt for coconut aminos.
- Brown sugar substitute: A brown sweetener gives the sauce a caramel flavor. Lakanto Brown Sweetener is one option available in supermarkets. Using a brown sugar substitute will give the sauce a deeper flavor as it caramelizes.
- Ginger: Freshly grated ginger or ginger paste can be used to add spice and balance the sweet and umami flavors.
- Garlic: Fresh garlic is best as it brings out more flavor when it simmers on the stove.
- Xanthan gum: This ingredient is used as a thickener. It has no carbs, so it won't affect the keto nature of the sauce.
- Sesame oil: This brings out the nutty flavors in the soy sauce.
- Sesame seeds: These add a crunchy, nutty garnish to the sauce.
This keto teriyaki sauce can be used as a marinade or as a sauce to drizzle over stir-fries, salads, or grilled meats and vegetables. It can be stored in the refrigerator for up to two weeks or frozen for up to two months.
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Marinating the salmon
Firstly, prepare the teriyaki sauce that will be used as the marinade. In a small bowl, combine ingredients such as soy sauce (or coconut aminos),
Next, prepare the salmon by cutting it into individual fillets or portions. If the salmon has its skin on, you can use kitchen shears to trim it off. Place the salmon in a flat container or a ziplock bag.
Now, pour the prepared marinade over the salmon, ensuring that it is well-coated. Cover the container or seal the bag, and place it in the refrigerator. Allow the salmon to marinate for at least 20 minutes to an hour. It is important not to exceed this time, as salmon is a flaky fish, and the acids in the marinade can break down the meat, making it mushy if left for too long.
Once the salmon has finished marinating, it is ready to be cooked. You can cook the salmon on a preheated grill, in the oven, or in a skillet. For grilling, preheat the grill to medium (about 400 F), and oil the grates. Add the marinated salmon and grill for approximately 3-5 minutes per side, depending on the size and thickness of the fillets. The salmon is done when it flakes easily with a fork.
Alternatively, you can bake the salmon in the oven or pan-fry it in a skillet. For baking, follow similar cooking times as grilling, and for pan-frying, cook the salmon for about 5 minutes on each side.
After cooking, you can garnish the salmon with sliced scallions and sesame seeds, and serve it with low-carb vegetables, salad, or cauliflower rice. Enjoy your keto-friendly teriyaki salmon!
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Cooking methods
Salmon is a flaky fish, so it's best to keep marinating time short—between 20 minutes and an hour. The marinade can be made with soy sauce (or coconut aminos),
After marinating, brush the salmon with the marinade again just before cooking. You can then cook the salmon in an air fryer, in the oven, on a grill, or in a pan.
If cooking on a grill, preheat the grill to medium (about 400 F) and clean and oil the grates. Add the salmon and grill for approximately 3-5 minutes per side, depending on the size and thickness of the fillets. The salmon is done when it flakes easily with a fork.
If cooking in a pan, heat a large Teflon skillet over medium/high heat and add olive oil. Cook the salmon for about 5 minutes on each side.
After cooking the salmon, you can add half of the marinade to the pan and bring it to a simmer. Let it reduce for 3-5 minutes until a nice thick sauce forms.
You can serve the salmon with the thickened teriyaki sauce on top, along with sides like cauliflower rice, roasted vegetables, or a salad.
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Nutritional value
Salmon is a great source of protein and is considered a healthy option for those on a keto diet. It is also a good source of omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation in the body.
The nutritional value of salmon can vary slightly depending on the cooking method and any additional ingredients used. However, a typical keto teriyaki salmon recipe, such as the one provided by Dr Davinah's Eats, yields a serving with the following nutritional values:
- Calories: 315kcal
- Carbohydrates: 2g
- Protein: 35g
- Fat: 18g
- Saturated Fat: 3g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 1g
- Trans Fat: 1g
- Cholesterol: 94mg
- Sodium: 1039mg
- Potassium: 864mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 68IU
- Calcium: 23mg
- Iron: 2mg
It is worth noting that the nutritional values of teriyaki salmon can vary depending on the specific ingredients used in the teriyaki sauce and the cooking method. For example, the recipe provided by Low Carb with Jennifer includes broccoli and mushrooms, which will add additional nutrients to the dish.
When making teriyaki sauce at home, it is important to use ingredients that are keto-friendly. For example, instead of using regular brown sugar, a keto brown sugar substitute can be used. Additionally, coconut aminos can be used in place of soy sauce for those with gluten intolerances or soy sensitivities.
Overall, salmon is a nutritious and delicious option for those on a keto diet, and when paired with a keto-friendly teriyaki sauce, it can be a healthy and flavorful meal.
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Side dishes
Keto teriyaki salmon is a delicious dish that can be served with a variety of low-carb side dishes. Here are some ideas for side dishes to accompany your keto teriyaki salmon:
Riced Cauliflower
A great alternative to rice, riced cauliflower is simply cauliflower that has been chopped into rice-like pieces. You can buy it frozen and then heat some butter or oil in a skillet to sauté the cauliflower until it is tender. This is a perfect substitute for rice, which is not keto-friendly.
Roasted Vegetables
Roasted vegetables are a healthy and tasty option to pair with your keto teriyaki salmon. You can choose from a variety of low-carb vegetables such as asparagus, which adds a delicious crunch to your meal.
Salad
A refreshing salad is always a good choice to accompany your keto teriyaki salmon. You can make it more interesting by adding ingredients like avocado, which is rich in monounsaturated fats.
Pesto
For a well-rounded and fiber-rich option, consider serving your keto teriyaki salmon with pesto. It is a low-carb choice that is easy to prepare and can be paired with other vegetables.
Green Goddess Sauce
If you are looking for a high-protein option, consider making a green goddess sauce to go with your keto teriyaki salmon. It is a delicious and healthy choice that will complement your salmon dish.
These side dishes will not only enhance the flavours of your keto teriyaki salmon but also ensure that your meal remains keto-friendly and nutritious.
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Frequently asked questions
Yes, you can eat salmon with teriyaki sauce on keto, but you will need to make a keto-friendly teriyaki sauce yourself as bottled teriyaki sauce usually contains sugar and additives that are not keto-friendly.
To make keto-friendly teriyaki sauce, you can whisk together ingredients like soy sauce (or coconut aminos), ginger, garlic, rice wine vinegar, avocado oil, and keto brown sugar substitute.
To make keto teriyaki salmon, you can marinate the salmon in the keto-friendly teriyaki sauce for 20 minutes to an hour, then cook the salmon on a grill or in a pan. You can also simmer the salmon in the sauce.
Some side dishes that go well with keto teriyaki salmon include low-carb vegetables, salad, cauliflower rice, or steamed Asian greens.
