Keto Baked Salmon with Dill Sauce Recipe

If you’re hunting for a meal that’s low in carbs but high in flavor, this Keto Baked Salmon with Dill Sauce will check all the boxes. Salmon is a superstar in the keto world—packed with healthy fats, loaded with omega-3s, and surprisingly easy to cook. Throw in a creamy, tangy dill sauce, and you’ve got a dinner that not only fits your keto lifestyle but also tastes indulgent enough for a dinner party.

Let’s break it down, starting with why this recipe works, and then I’ll walk you through it step by step.

Why Keto Salmon?

If you’re on keto, you’re probably already familiar with the challenge: how do you make meals that aren’t just bacon and eggs? You want variety, and salmon is here to save the day. It’s a fatty fish—so it’s naturally keto-friendly—but the flavor is mild and pairs well with all sorts of sauces and seasonings. It’s like the blank canvas of the keto world. Plus, baked salmon is almost foolproof. You can bake it to tender perfection without worrying too much about it drying out, especially when you’re drizzling a creamy sauce on top.

What’s in Dill Sauce?

We’re keeping it simple here. Dill and salmon go together like peanut butter and jelly—only, you know, healthier. The tanginess of the sauce cuts through the richness of the salmon, and that fresh dill brings a whole new level of brightness. Plus, this sauce is as keto as it gets, using ingredients like full-fat sour cream or mayonnaise. This means you’re getting the right ratio of fat to keep your body in ketosis without sacrificing flavor.

Let’s Talk Ingredients

Before we get into the steps, here’s what you’ll need to make the Keto Baked Salmon and Dill Sauce:

For the Salmon:

• 4 (6 oz) salmon fillets
• 2 tbsp olive oil (or avocado oil)
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper to taste
• Lemon wedges (optional, but highly recommended)

For the Dill Sauce:

• 1/2 cup full-fat sour cream or Greek yogurt (both work great, just pick your favorite)
• 2 tbsp mayonnaise
• 2 tbsp fresh dill, chopped (if you’re using dried dill, use about 1 tsp)
• 1 tbsp lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Step-by-Step: How to Make Keto Baked Salmon with Dill Sauce

Step 1: Prep the Salmon

First things first: get that oven preheated. Set it to 375°F (190°C). While the oven is heating up, let’s prep the salmon. Line a baking sheet with parchment paper or foil, which makes cleanup a breeze.

Place the salmon fillets skin-side down on the baking sheet. Drizzle the olive oil over the salmon and rub it in with your hands (don’t be shy, give it a good massage). This helps keep the salmon moist and gives it a nice crisp edge.

Next, sprinkle garlic powder, onion powder, salt, and pepper over each fillet. You don’t need to go overboard here—salmon has a delicate flavor, so just a light dusting will do the trick.

For extra flavor, I love adding a few lemon wedges around the salmon on the baking sheet. The lemon releases some juices as it bakes, subtly infusing the fish without making it too tangy.

Step 2: Bake the Salmon

Once your salmon is seasoned and ready, pop it in the oven. Bake for about 12-15 minutes, depending on the thickness of your fillets. The fish should be opaque and flake easily with a fork. If you’re new to cooking salmon, don’t worry! Just keep an eye on it after the 12-minute mark, and if it’s starting to flake but looks a bit translucent in the center, you’re golden. Overcooking is your only real enemy here—nothing kills a good salmon like drying it out.

Step 3: Make the Dill Sauce

While the salmon is baking, it’s time to whip up the dill sauce. This part takes, oh, about 3 minutes tops. Grab a small mixing bowl and toss in the sour cream, mayonnaise, chopped dill, lemon juice, and minced garlic. Stir everything together until it’s smooth. Taste it—then add a pinch of salt and pepper if you think it needs it.

Pro tip: if you’re a garlic lover, don’t be afraid to throw in an extra clove or two. This sauce gets better with time, so if you make it a little early and let the flavors meld, you’ll be rewarded with something even more delicious.

Step 4: Serve and Enjoy

When the salmon’s done, take it out of the oven and let it rest for a minute or two. This helps the juices settle, so they don’t run out the second you cut into it.

Serve each salmon fillet with a generous spoonful of the dill sauce on top. If you want to be extra fancy (or just feel like you’re dining at a restaurant), garnish with a little extra fresh dill or some lemon slices. You’ve now got a dish that looks and tastes gourmet but is simple enough for a weeknight dinner.

Nutrition Breakdown (Per Serving):

• Calories: 350-400 (depending on the fat content of your sour cream or yogurt)
• Fat: 30g
• Protein: 25g
• Carbs: 3-4g (almost all from the sauce)
• Fiber: <1g

Pairing Suggestions

Keto side dishes can be tricky if you’re tired of just salad or cauliflower rice, so here are a few ideas to serve alongside your baked salmon:

• Zucchini Noodles – Toss them in olive oil with a little garlic and you’ve got a fresh, light side dish.
• Roasted Brussels Sprouts – These get crispy and caramelized in the oven, and their slightly bitter taste complements the rich salmon.
• Cauliflower Mash – Creamy and garlicky, it’s the perfect comfort food without the carbs.
• Keto Garlic Bread – Because sometimes you need something to soak up all that delicious dill sauce.

Tips and Tricks for Perfect Baked Salmon

• Skin-side down: Keeping the salmon skin-side down in the oven allows the heat to distribute more evenly through the fish, ensuring it stays juicy and doesn’t dry out.
• Don’t overcook: Salmon doesn’t need a long time in the oven. Check it at the 12-minute mark and only leave it in longer if it isn’t flaking easily with a fork.
• Make ahead: The dill sauce can be made up to a day in advance. If anything, it gets better as the flavors sit and mingle. So, go ahead and prep it early if you’re crunched for time.
• Fresh dill vs dried dill: Fresh dill gives you the best flavor, but dried works in a pinch. Just remember that dried herbs are more concentrated, so you only need about a third of the amount compared to fresh.
• Leftovers: Got extra salmon? This dish is even better the next day. Toss it in a salad with some avocado and arugula for a quick keto lunch.

Why This Recipe Works for Keto

Salmon is a great option for anyone on keto because it’s loaded with healthy fats. If you’ve been doing keto for a while, you know how crucial it is to get those fats in. But healthy doesn’t mean boring. This baked salmon is flavorful, tender, and the dill sauce adds the perfect creamy, tangy element without blowing your carb count.

Personal Story – How I Discovered This Recipe

When I first started keto, I thought I’d be stuck eating the same things over and over. I quickly got tired of the usual chicken and broccoli routine and started experimenting with different proteins. I’ve always loved seafood, but I used to avoid cooking salmon at home because I thought it was complicated. One night, I decided to give it a shot, and I stumbled upon the magic of baking salmon. Not only is it easy, but it turns out perfect almost every time. The addition of dill sauce was a game-changer for me—suddenly, I had a go-to recipe that felt special but was still keto-friendly.

Now, this salmon dish has become a staple in my meal rotation. It’s the kind of recipe that you can make for guests and still feel like you’re sticking to your keto plan. No one will guess it’s a “diet” meal, which is honestly the best compliment you can get when you’re hosting.

Conclusion

There you have it: a keto recipe that’s easy enough for a weeknight dinner but impressive enough to serve at your next dinner party. The combination of tender, baked salmon and the zesty dill sauce is so satisfying, you won’t even miss the carbs. Plus, with minimal ingredients and quick prep time, it’s a meal you can whip up even on the busiest of days.

Give this Keto Baked Salmon with Dill Sauce a try, and let me know what you think! It’s a simple, flavorful way to keep your keto game strong without falling into a boring meal routine.

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