Nobody really talks about the part of learning to eat healthier that changed everything for me. It is not about restriction. It is not about white-knuckling your way through a plate of sad grilled chicken and plain steamed broccoli. That is not health. That is punishment with a side of resentment. When I started really paying attention to what I put in my body, I had this moment where I realized the goal was not to eat less. It was to eat BETTER. And eating better, eating real food the way we were designed to eat, can look like this plate right here. Salmon swimming in garlic and herbs and ghee. Potatoes that are somehow both fluffy on the inside and shatteringly crisp on the outside. Spinach that tastes like it was grown in a garden instead of a factory. This garlic butter herb salmon with crispy smashed potatoes and wilted spinach is my go-to when I want a dinner that feels like a restaurant meal but costs a fraction of the price and fuels my body in a way no restaurant can. It is fully paleo, naturally gluten-free and grain-free, and Whole30 compliant. It is real food. It is also just really, really good.
Nutritional Benefits
Wild-Caught Salmon
- One of the richest dietary sources of omega-3 fatty acids (EPA and DHA), which support brain health, reduce systemic inflammation, and protect cardiovascular function.
- Packed with high-quality complete protein to support muscle repair and keep you full and satisfied through the evening.
- A strong natural source of vitamin D, B12, and selenium, three nutrients a huge portion of the population is chronically deficient in.
Baby Potatoes
- Contrary to what diet culture told us for decades, whole potatoes are a legitimate real food. They provide resistant starch that feeds beneficial gut bacteria.
- A good source of potassium, vitamin C, and B6. Real, whole-food carbohydrates for energy.
- When smashed and roasted, they get crispy without needing seed oils or anything processed. Avocado oil at high heat keeps it clean.
Ghee
- Ghee is clarified butter, meaning the milk solids and water have been removed. This makes it acceptable on paleo and Whole30, and ideal for people with dairy sensitivities.
- Rich in fat-soluble vitamins A, D, E, and K2, especially when sourced from grass-fed cows.
- A stable, healthy fat for cooking. It does not oxidize at medium heat the way seed oils do.
Baby Spinach
- Loaded with iron, folate, magnesium, and vitamin K. One of the most nutrient-dense leafy greens you can eat.
- Wilting concentrates the nutrients and makes a full bag of spinach disappear into a beautifully silky side that even people who claim to hate vegetables will eat.
- The fat from the ghee in this recipe actually helps your body absorb the fat-soluble vitamins in spinach more efficiently. Real food works together like that.
FAQs
Can I use frozen salmon for this recipe?
Yes, absolutely. Just make sure it is fully thawed and then patted extremely dry before it hits the pan. Moisture is the enemy of a good sear. I like to thaw mine in the fridge overnight, then take it out 15 minutes before cooking so it is not ice-cold when it hits the hot skillet.
What can I use instead of ghee if I do not have any?
Grass-fed butter works great if you are not strictly paleo or Whole30. For a dairy-free option, refined coconut oil can sub in for cooking the salmon, though the flavor of the herb sauce will be a little different. I would strongly encourage you to just keep ghee on hand. It is a staple in my kitchen and it lasts for months at room temperature.
My potatoes are not getting crispy. What am I doing wrong?
A few things can cause this. First, make sure the potatoes are fully drained and dry before smashing. Steam is not your friend here. Second, do not crowd the pan. Give each smashed potato its own space so the edges can crisp. Third, make sure your oven is truly preheated to 425°F and use a rimmed metal baking sheet, not glass or ceramic.
Is this recipe Whole30 compliant?
Yes. Every ingredient in this recipe is Whole30 compliant as written. Ghee is explicitly allowed on Whole30, and there are no added sugars, grains, legumes, or dairy. Just real, whole food.
Can I make this ahead of time for meal prep?
The salmon is best fresh since it can get a little rubbery when reheated, but the smashed potatoes and spinach reheat really well. You can par-cook the potatoes the night before, keep them in the fridge, and smash and roast them fresh at dinner time. That cuts the active time significantly.
If this dinner made it into your rotation, I want to hear about it. Drop a comment below and tell me how it went. Did your family eat it? Did you eat half the potatoes off the pan before dinner hit the table? (No judgment, I do it every single time.) And if you are new here, poke around. There is a whole library of real-food recipes that prove healthy eating is not something you have to survive. It is something you get to enjoy.
Garlic Butter Herb Salmon with Crispy Smashed Potatoes and Wilted Spinach
Pan-seared salmon fillets finished in a garlic ghee and fresh herb sauce, served over crispy oven-smashed baby potatoes and silky wilted spinach. A complete, nourishing paleo dinner that comes together in under an hour.
Ingredients
- 4 salmon fillets (6 oz each), skin-on
- 1.5 lbs baby potatoes
- 5 tablespoons ghee, divided
- 6 cloves garlic, minced
- 2 tablespoons fresh flat-leaf parsley, finely chopped
- 1 tablespoon fresh dill, finely chopped
- 1 tablespoon fresh thyme leaves
- Zest and juice of 1 lemon
- 5 oz fresh baby spinach
- 1.5 teaspoons sea salt, divided
- 1 teaspoon black pepper, divided
- 1/2 teaspoon smoked paprika
- 1 tablespoon avocado oil
- Lemon wedges, for serving
Instructions
- Preheat your oven to 425°F. Place the baby potatoes in a large pot, cover with cold salted water, and bring to a boil. Cook for 12 to 14 minutes until just fork-tender, then drain well.
- Spread the boiled potatoes on a large rimmed baking sheet. Use the flat bottom of a glass or measuring cup to gently smash each potato to about a half-inch thickness. Drizzle with 1 tablespoon of the ghee and 2 tablespoons of the avocado oil (use the avocado oil on the potatoes for max crispiness at high heat). Season with 1/2 teaspoon sea salt and 1/2 teaspoon black pepper.
- Roast the smashed potatoes on the top rack for 20 to 25 minutes, flipping once halfway through, until the edges are deeply golden and crispy.
- While the potatoes roast, pat the salmon fillets very dry with paper towels. Season both sides with the remaining 1 teaspoon sea salt, 1/2 teaspoon black pepper, and the smoked paprika.
- Heat a large cast-iron or oven-safe skillet over medium-high heat. Add 1 tablespoon of ghee. Once the ghee is shimmering and hot, add the salmon skin-side up. Sear without moving for 3 to 4 minutes until a golden crust forms. Flip the salmon and cook for another 2 to 3 minutes. The salmon should be just cooked through with a slightly translucent center. Remove to a plate and tent loosely with foil.
- Reduce the skillet heat to medium-low. Add the remaining 3 tablespoons of ghee. Once melted, add the minced garlic and cook, stirring constantly, for 60 to 90 seconds until fragrant but not browned. Add the lemon zest, lemon juice, parsley, dill, and thyme. Stir to combine and cook for 30 seconds more. Spoon half this herb butter into a small bowl and set aside for serving.
- Add the baby spinach to the skillet with the remaining herb butter. Toss with tongs over medium-low heat for 1 to 2 minutes until just wilted and glossy. Season with a pinch of salt.
- To serve, divide the crispy smashed potatoes among four plates. Top with a pile of wilted spinach and a salmon fillet. Spoon the reserved garlic herb butter generously over the salmon. Add a lemon wedge on the side.
Nutrition per serving
- Calories: 520
- Total Fat: 28g
- Carbohydrates: 28g
- Protein: 38g
- Dietary Fiber: 4g
- Sugar: 3g
That Paleo Chick
Real food that heals
RecipePaleoDinnerGluten-Free
Fits these needs
Checked ingredient by ingredient. Tap one to see every recipe that fits.
Ingredients
Instructions
Nutrition Facts Amount per serving
Estimated from the ingredients. Values vary with brands and portions.
Join the conversation
Made it? Tell us how it went.
Free members can comment, reply and like. It takes ten seconds.