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Baked Salmon and Asparagus with Hollandaise Sauce⏱ 30 min total
Recipes

Baked Salmon and Asparagus with Hollandaise Sauce

Per 1 serving · 269 g · 9 ingredients

Calories
687
34%
of a 2,000 cal day
  • Protein
    33g
    19% of calories
  • Carbs
    3.5g
    2% of calories
  • Fat
    60g
    79% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Baked Salmon and Asparagus with Hollandaise Sauce (269 g) has 687 calories, with 33 g of protein, 3.5 g of carbohydrates and 60 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (67% DV), Vitamin A (32% DV) and Vitamin E (59% DV). Keep an eye on saturated fat and cholesterol, which provide 112% and 108% of the daily value.

Per 100 g
256cal
medium energy density
Protein per 100 cal
4.8g
Net carbs
2g
carbs minus fiber
Fiber
1.4g
1.5 g sugar

High in

20%+ of the daily value

  • Protein67%
  • Vitamin A32%
  • Vitamin E59%
  • Vitamin K31%
  • Thiamine34%
  • Riboflavin (B2)29%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Potassium14%
  • Magnesium12%
  • Zinc12%

Watch

20%+ of the daily value

  • Saturated fat112%
  • Cholesterol108%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Clean the asparagus and trim off the woody ends. Arrange them on a baking sheet, toss with half of the olive oil, and season with salt and pepper.

  3. 3

    Slice the salmon into smaller fillets if needed. Place on another baking sheet, drizzle with the remaining olive oil, and season with salt and pepper.

  4. 4

    Bake both the salmon and asparagus in the oven for 20-25 minutes.

  5. 5

    While the salmon and asparagus are baking, prepare the Hollandaise sauce. In a microwave-safe bowl, beat the egg yolks, lemon juice, a pinch of salt, and cayenne pepper until smooth. Slowly stream in melted butter while whisking to incorporate.

  6. 6

    Heat the mixture in the microwave for 15 to 20 seconds, then whisk again.

  7. 7

    Place the asparagus and salmon on a serving plate and top with the Hollandaise sauce. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A286 μg
32%
Vitamin C11 mg
12%
Vitamin D1 μg
9%
Vitamin E9 mg
59%
Vitamin K38 μg
31%
Thiamine0.4 mg
34%
Riboflavin (B2)0.4 mg
29%
Niacin13 mg
81%
Vitamin B61 mg
79%
Folate (B9)97 μg
24%
Vitamin B125 μg
206%
Pantothenic acid3 mg
59%
Choline267 mg
48%

Minerals

NutrientAmount% Daily Value
Calcium58 mg
6%
Iron2 mg
30%
Potassium676 mg
14%
Magnesium49 mg
12%
Phosphorus447 mg
64%
Zinc1 mg
12%
Copper0.2 mg
21%
Manganese0.1 mg
6%
Selenium45 μg
82%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene12 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene374 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)2 g—
Docosapentaenoic Acid (DPA)1 g—
Eicosapentaenoic Acid (EPA)1 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose0.5 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats23 g—
Phenylalanine1 g—
Polyunsaturated fats9 g—
Proline1 g—
Retinol254 μg—
Serine2 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 34 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 687 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 130min
    Walking (3.5 mph)
  • 82min
    Cycling (moderate)
  • 57min
    Running (6 mph)
  • 97min
    Swimming laps

Common questions

How many calories are in Baked Salmon and Asparagus with Hollandaise Sauce?

One serving of Baked Salmon and Asparagus with Hollandaise Sauce (1 serving) has 687 calories, which works out to 256 calories per 100 g. That is about 34% of a 2,000-calorie day.

Is Baked Salmon and Asparagus with Hollandaise Sauce high in protein?

It provides a solid 33 g of protein per serving (67% of the 50 g daily value), but protein supplies only 19% 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 Baked Salmon and Asparagus with Hollandaise Sauce keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Baked Salmon and Asparagus with Hollandaise Sauce?

148 mg per serving.

How much sugar is in Baked Salmon and Asparagus with Hollandaise Sauce?

1.5 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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