Salmon with Roasted Red Pepper & Yogurt Sauce (Keto)

Beautifully-cooked salmon (with soft, moist flesh and crispy skin) doesn’t need much else to make it shine. But here, I played around making a delicious and interesting accompanying sauce by blitzing together roasted red peppers, yogurt and a little sour cream. The creamy and slightly acidic sauce complemented the salmon beautifully without overpowering it, and I am thrilled to share it with you here on Fats of Life! The second time I made this dish, I included finely chopped red chilli for a slightly fiery element, and I highly encourage you to do the same because its lush!

– – – – – – PER SERVING – – – – – –
Carbs 1.7g | Fat 22g | Protein 34g
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Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya

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Salmon with Roasted Red Pepper & Yogurt Sauce (Keto)

Beautifully cooked salmon with crispy skin served with a lovely sauce made with roasted red peppers and yogurt - and a hint of spicy chilli for the brave.
Course Main Dish
Cuisine General
Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
Servings 4 people

Per serving

Calories: 339kcal | Carbohydrates: 1.7g | Protein: 34g | Fat: 22g


  • 70 g roasted / char-grilled red peppers (store-bought), drained weight
  • 50 g full-fat Greek yogurt
  • 30 g sour cream
  • 1 tsp Swerve® sweetener, confectioners
  • salt and white pepper
  • 1 small Thai red chilli, seeds removed and finely chopped (optional)
  • 1 TB unflavoured coconut oil
  • 4 salmon fillets
  • sea salt flakes
  • freshly ground black pepper
  • chopped parsley, to garnish
  • sliced red chilli, additional to garnish (optional)


  • Remove the roasted / char-grilled red peppers (capsicum for my US readers) from the jar and drain well on a plate lined with kitchen paper. Pat dry. (These 'antipasti' condiments are delicious and convenient, but they are usually stored in some kind of vegetable oil - and you don't want to ingest that kind of fat.)
  • Place into a mini food processor / food chopper along with the yogurt, sour cream and sweetener. Blitz well to combine to a smooth sauce, stopping to scrape down the sides of the container. Season the mixture with salt and ground white pepper. Stir through the finely chopped red chilli and set aside.
    We do not heat the sauce because we don't want to kill the lovely live bacteria in the yogurt. However, if this is not important to you, you could warm the sauce gently in a pan on low heat - just be wary that a heated yogurt may split undesirably. In my opinion, this sauce is best enjoyed as is.
  • Remove the salmon pieces from their packaging and pat dry with kitchen paper. Season all sides with a little salt.
  • Over high heat, melt the coconut oil in a large non-stick pan or wok. Once melted and very hot, fry the salmon skin side-down until the skins are crispy. Flip them over and reduce the heat to moderate, allowing the salmon to gently cook through for another 3-4 minutes. You could cook them longer if you prefer well-done salmon, but I like my salmon medium: dark-pink and still 'jelly-like' on the inside. If your salmon is fresh, you will love it this way too!
  • Serve the cooked salmon fillets with the sauce in whichever way you prefer. Season with salt flakes and freshly ground black pepper. Scatter over chopped parsley and more sliced red chilli if desired. Enjoy!

For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Salmon with Roasted Red Pepper & Yogurt Sauce (Keto)
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Salmon with Roasted Red Pepper & Yogurt Sauce (Keto)
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FOR READERS OUTSIDE THE UK: Missing anything you might need? The links on this website are directed at the UK market and show the products I use here. However, you can get everything you might need from Amazon.

Nutritional Information per serving
Calories                        339Kcal / 1418kJ
Fat                                22g
Carbohydrates              1.7g
Protein                          34g


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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.

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