⏱ 50 min totalBaked Salmon with Almond Parsley Salad
Per 1 serving · 211 g · 9 ingredients
of a 2,000 cal day
- Protein30g25% of calories
- Carbs11g9% of calories
- Fat34g65% of calories
At a glance
One serving of Baked Salmon with Almond Parsley Salad (211 g) has 458 calories, with 30 g of protein, 11 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (59% DV), Vitamin C (52% DV) and Vitamin E (75% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 21% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin C52%
- Vitamin E75%
- Vitamin K416%
- Thiamine26%
- Riboflavin (B2)36%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A14%
- Calcium13%
- Potassium18%
- Zinc14%
Watch
20%+ of the daily value
- Saturated fat27%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon- 🥄½ dash Salt
½ dash Black pepper
½ shallot (medium) Shallots
½ tbsp Red wine vinegar
1 tbsp, drained Capers
½ cup Parsley
¼ cup, sliced Almonds
½ tbsp Olive oil
Directions
- 1
Preheat the oven to 450°F.
- 2
Season the salmon with salt and pepper. Place it skin-side down on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake for 12 to 15 minutes until cooked through.
- 3
Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
- 4
Roughly chop the capers, parsley, and almonds, then add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.
- 5
Serve the salmon with the parsley salad and enjoy.
Vitamins & minerals
Amounts for 1 serving (211 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 46 mg | 52% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 11 mg | 75% |
| Vitamin K | 499 μg | 416% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 4 μg | 153% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 108 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 4 mg | 45% |
| Potassium | 825 mg | 18% |
| Magnesium | 116 mg | 28% |
| Phosphorus | 415 mg | 59% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 28% |
| Selenium | 29 μg | 52% |
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 | 1,525 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 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 458 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 Baked Salmon with Almond Parsley Salad?
One serving of Baked Salmon with Almond Parsley Salad (1 serving) has 458 calories, which works out to 217 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Baked Salmon with Almond Parsley Salad high in protein?
It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 25% 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 with Almond Parsley Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Salmon with Almond Parsley Salad?
376 mg per serving.
How much sugar is in Baked Salmon with Almond Parsley Salad?
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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