Lemon Garlic Air-Fryer Salmon
Fifteen minutes to the easiest 45 grams of protein in the book.
Weeknight Lore
The recipe that proves seafood belongs on a Tuesday. Pat it dry, hit it with garlic and lemon, and let the air fryer do fifteen minutes of unsupervised work while you change out of your work clothes. (Adapted from your 18 Seafood Weeknight Meals list — R1.)
Portion Matrix (Cooked Salmon)
Lemon Garlic Air-Fryer Salmon
Tap a portion size. Watch the numbers move. That’s the whole book.
Macros: USDA FoodData Central (farmed salmon, cooked) + label data (olive oil) • cooked weights • as written.
The Numbers Up Front
Total Cooked Yield: ~9.5 oz / 270 g (two 6 oz raw fillets)
Default Portion: 6 oz / 170 g cooked
✂️ Trim Trim Trim
Salmon brings its own healthy fat, so there's nothing to trim off the fish — the only lever is the oil you add. The recipe calls for 2 tbsp; most of it never absorbs, so a light brush of 1 tbsp across both fillets gets the same glossy finish and saves ~120 calories versus pouring the whole amount on.
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📊 Before & After(per 6 oz / 170 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Garlic-Butter Salmon | 520 | 40g | 38g | 2g |
| ⭐ Lemon Garlic Air-Fryer Salmon | 375 | 45g | 20g | 1g |
| You Saved / Gained | −145 cal | +5g protein | −18g fat | −1g carb |
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