⏱ 30 min totalBaked Salmon & Mushroom Foil Packets
Per 1 serving · 247 g · 9 ingredients
of a 2,000 cal day
- Protein35g49% of calories
- Carbs4.3g6% of calories
- Fat14g45% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Baked Salmon & Mushroom Foil Packets (247 g) has 293 calories, with 35 g of protein, 4.3 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (71% DV), Vitamin K (33% DV) and thiamine (35% DV). Keep an eye on cholesterol, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin K33%
- Thiamine35%
- Riboflavin (B2)61%
- Niacin92%
- Vitamin B6112%
Good source of
10–19% of the daily value
- Folate (B9)13%
- Magnesium13%
- Zinc12%
Watch
20%+ of the daily value
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ small raw Red onion
1 cloves, minced Garlic
½ cup, pieces or slices White mushrooms- 🥄¹⁄₁₆ tsp Salt
¼ tsp, ground Thyme
½ tbsp Parsley
1 tbsp Vegetable broth
6 oz Atlantic salmon
Directions
- 1
Preheat the oven to 450°F.
- 2
In a large skillet, heat olive oil over medium heat. Add the sliced onion, minced garlic, and sliced mushrooms. Cook until the onions are soft and the mushrooms have released their moisture.
- 3
Stir in salt, ground thyme, chopped parsley, and vegetable broth. Cook until the mixture begins to simmer.
- 4
Lay out a large piece of foil and lightly coat with olive oil. Place a salmon fillet in the center and top with the mushroom mixture. Fold the sides of the foil to create a packet, sealing tightly. Place on a baking sheet.
- 5
Bake for 15 minutes. Remove from the oven and let rest for 5 minutes before carefully opening the packet, being cautious of steam.
Vitamins & minerals
Amounts for 1 serving (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 29 μg | 3% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 39 μg | 33% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 1 mg | 61% |
| Niacin | 15 mg | 92% |
| Vitamin B6 | 1 mg | 112% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 5 μg | 226% |
| Pantothenic acid | 3 mg | 68% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 2 mg | 27% |
| Potassium | 974 mg | 21% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 377 mg | 54% |
| Zinc | 1 mg | 12% |
| Copper | 1 mg | 60% |
| Manganese | 0.1 mg | 5% |
| Selenium | 66 μg | 120% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 104 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 293 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Baked Salmon & Mushroom Foil Packets?
One serving of Baked Salmon & Mushroom Foil Packets (1 serving) has 293 calories, which works out to 119 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Baked Salmon & Mushroom Foil Packets high in protein?
Yes. It has 35 g of protein per serving, and 49% of its calories come from protein (12 g of protein per 100 calories).
Are Baked Salmon & Mushroom Foil Packets keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Baked Salmon & Mushroom Foil Packets?
284 mg per serving.
How much sugar is in Baked Salmon & Mushroom Foil Packets?
0.7 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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