⏱ 105 min totalAsian Salmon & Rice
Per 1 serving · 178 g · 11 ingredients
of a 2,000 cal day
- Protein27g24% of calories
- Carbs39g35% of calories
- Fat21g41% of calories
At a glance
One serving of Asian Salmon & Rice (178 g) has 460 calories, with 27 g of protein, 39 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (54% DV), Vitamin E (31% DV) and thiamine (41% DV). Keep an eye on saturated fat and cholesterol, which provide 21% and 21% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin E31%
- Thiamine41%
- Niacin75%
- Vitamin B664%
- Folate (B9)34%
Good source of
10–19% of the daily value
- Riboflavin (B2)15%
- Choline17%
- Potassium10%
- Magnesium11%
- Copper18%
Watch
20%+ of the daily value
- Saturated fat21%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon
¼ tbsp Olive oil
¼ tbsp Rice wine vinegar
¼ tbsp Tamari soy sauce
⅛ tbsp Brown sugar
¼ cloves, minced Garlic
⅛ dash Black pepper
¼ tbsp chopped Onion
⅛ tbsp Sesame oil
¼ cup White rice
⅛ tsp Dill weed
Directions
- 1
Make several shallow slashes in the skinless side of the salmon filets. Place filets skin-side down in a glass baking dish.
- 2
In a bowl, whisk together the olive oil, rice wine vinegar, soy sauce, brown sugar, garlic, pepper, onion, and sesame oil. Pour the mixture over the salmon, cover, and refrigerate for 1 to 2 hours.
- 3
Preheat the oven to 350°F.
- 4
In a medium saucepan, combine the rice, dill, and water according to rice package directions. Bring to a boil, then cook over medium-low heat until the rice is tender and the water has been absorbed, about 20 minutes.
- 5
Remove cover from salmon, and bake in the marinating dish for about 30 minutes, or until fish flakes easily with a fork.
- 6
Serve the salmon over the rice, and pour sauce over.
Vitamins & minerals
Amounts for 1 serving (178 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.4 μg | 0% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 138 μg | 34% |
| Vitamin B12 | 4 μg | 152% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 94 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 29 mg | 3% |
| Iron | 3 mg | 32% |
| Potassium | 487 mg | 10% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 334 mg | 48% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 24% |
| Selenium | 34 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0.1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 460 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Asian Salmon & Rice?
One serving of Asian Salmon & Rice (1 serving) has 460 calories, which works out to 259 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Asian Salmon & Rice high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Asian Salmon & Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Asian Salmon & Rice?
322 mg per serving.
How much sugar is in Asian Salmon & Rice?
1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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