Introduction

This WW Garlic Butter Salmon with Spinach & Mushrooms in Creamy Sauce is a comforting, high-protein dish that feels indulgent but fits seamlessly into your Weight Watchers plan. Using a few simple ingredients and a one-pan approach, this recipe delivers a restaurant-quality meal in under 30 minutes. With minimal SmartPoints, it’s perfect for busy weeknights, meal prep, or when you’re craving something creamy without the guilt.

What makes this dish special is the balance between healthy fats from the salmon, rich garlic flavor, earthy mushrooms, and vibrant spinach all enveloped in a velvety, low-fat cream sauce. It’s satisfying, low-carb, low in SmartPoints, and packed with nutrients like omega-3s, iron, and vitamin D.

Why You’ll Love This Recipe

  • ✅ Low SmartPoints (3–5 points per serving)
  • 🧄 Garlicky, creamy, and flavorful without the heaviness
  • 🍄 Loaded with veggies like spinach and mushrooms
  • 🐟 Rich in protein and healthy fats
  • 🧼 One-skillet meal—easy prep and cleanup
  • ❄️ Great for meal prep and freezer-friendly
  • ⏱️ Ready in under 30 minutes

Ingredients

Serves: 4 | Yield: 4 salmon fillets

For the Salmon:

  • 4 (4–5 oz each) skinless salmon fillets
  • 1 tbsp light butter (such as Land O’Lakes Light)
  • ½ tsp garlic powder
  • ¼ tsp paprika
  • Salt and pepper, to taste
  • 1 tsp olive oil

For the Sauce:

  • 2 tsp light butter
  • 1 tsp minced garlic
  • 1 cup sliced mushrooms (white or cremini)
  • 2 cups fresh spinach, loosely packed
  • ½ cup unsweetened almond milk
  • ¼ cup fat-free half and half (or low-fat milk)
  • 2 tbsp grated Parmesan cheese
  • 1 tsp cornstarch, mixed with 1 tbsp cold water (optional for thickening)
  • Salt and pepper, to taste
  • Optional: sprinkle of red pepper flakes or fresh parsley for garnish

Equipment Needed

  • Large nonstick skillet or sauté pan
  • Silicone spatula or wooden spoon
  • Small bowl for cornstarch slurry
  • Paper towels for patting salmon dry

Step-by-Step Instructions

Step 1: Prep the Salmon

Pat the salmon fillets dry with paper towels. Sprinkle evenly with garlic powder, paprika, salt, and pepper. This helps build flavor on the crust when searing.

Step 2: Sear the Salmon

Heat 1 tsp olive oil and 1 tbsp light butter in a nonstick skillet over medium heat. Once hot, add salmon fillets, seasoned side down. Cook for about 4–5 minutes per side, depending on thickness, until golden brown and just cooked through. Remove salmon and set aside on a plate, loosely covered.

Step 3: Sauté Garlic & Mushrooms

In the same skillet, add 2 tsp light butter and the minced garlic. Sauté for 30 seconds until fragrant. Add sliced mushrooms and cook for 4–5 minutes until they soften and start to caramelize.

Step 4: Add Spinach

Stir in the spinach and sauté for another 1–2 minutes until wilted. The spinach will release some liquid, which helps deglaze the pan.

Step 5: Build the Creamy Sauce

Pour in almond milk and fat-free half and half. Stir well to combine and bring to a gentle simmer over medium-low heat.

Step 6: Thicken if Desired

For a thicker sauce, stir in the optional cornstarch slurry (1 tsp cornstarch + 1 tbsp cold water). Cook for 1–2 minutes more until the sauce starts to thicken slightly.

Step 7: Add Parmesan

Add grated Parmesan and stir until melted and the sauce is creamy. Season with salt and pepper to taste.

Step 8: Return Salmon to Pan

Nestle the cooked salmon fillets back into the skillet. Spoon sauce over each fillet. Let everything simmer together for 1–2 minutes to warm through.

Step 9: Garnish and Serve

Garnish with fresh parsley or red pepper flakes if desired. Serve hot, directly from the pan.

Serving Suggestions

  • Over cauliflower rice for a low-carb meal
  • Paired with roasted asparagus or steamed broccoli
  • On a bed of zucchini noodles or mashed cauliflower
  • With a simple green salad for freshness and crunch

Storage Instructions

  • Refrigerator: Store in an airtight container for up to 3 days.
  • Freezer: Freeze cooled salmon in sauce for up to 2 months.
  • Reheating: Gently warm in a skillet over low heat or microwave in 30-second bursts.

Nutrition Facts (Per Serving – 1 Salmon Fillet + Sauce)

  • Calories: 250
  • Fat: 14g
  • Saturated Fat: 3g
  • Protein: 27g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Net Carbs: 3g
  • Sugar: 1g

WW SmartPoints: 3 (Blue & Purple), 4 (Green)
(Points calculated with light butter, almond milk, and fat-free half and half. Confirm with your WW app for variations.)

Ingredient Notes

  • Salmon: Wild-caught is preferred for more omega-3s and lower fat content.
  • Light butter: Keeps flavor without high points. You can substitute olive oil or ghee.
  • Unsweetened almond milk: Very low in carbs and points.
  • Fat-free half and half: Adds creaminess without excess calories.
  • Parmesan: Intensifies flavor with just a small amount.

Health Benefits

This dish is both nutrient-dense and point-conscious:

  • Salmon is a powerhouse of omega-3 fatty acids, supporting heart and brain health.
  • Spinach provides iron, folate, and antioxidants.
  • Mushrooms offer vitamin D, selenium, and immune-boosting properties.
  • Garlic supports immune health and adds anti-inflammatory benefits.

Tips for Success

  1. Don’t overcook the salmon. It should be opaque and flake easily.
  2. Sear at medium heat for crispy, golden fillets.
  3. Let sauce simmer gently—don’t boil.
  4. Add more veggies like kale or zucchini for variety.
  5. Use nonstick pans to reduce the need for added fat.

Recipe Variations

  • Dairy-free: Use full-fat coconut milk instead of dairy and omit Parmesan.
  • Spicy version: Add ½ tsp chili flakes to the garlic and mushrooms.
  • Lemon twist: Add lemon zest and juice to the sauce for a citrusy flavor.

Frequently Asked Questions

Can I use frozen salmon?

Yes, just make sure to thaw and pat dry completely before cooking to avoid steaming.

Is this keto-friendly?

Yes! It’s low in carbs, high in fat, and has almost no sugar.

Can I make this ahead?

Yes. Cook the salmon and sauce ahead of time, then store separately. Reheat gently before serving.

Final Thoughts

This WW Garlic Butter Salmon with Spinach & Mushrooms in Creamy Sauce is an ideal balance of comfort food and health-conscious eating. It’s low in SmartPoints, rich in flavor, and fast enough for weeknights while elegant enough for dinner guests. The creamy garlic sauce gives you all the richness you crave with fewer calories and carbs.

If you’re on Weight Watchers or simply looking for a nutrient-rich, delicious meal that doesn’t compromise your goals, this recipe is a must-try. Make it once, and you’ll be adding it to your regular meal rotation!