⏱ 40 min totalBlack-Pepper Salmon with Dill Smashed Potatoes
Per 1 serving · 326 g · 7 ingredients
of a 2,000 cal day
- Protein32g32% of calories
- Carbs31g31% of calories
- Fat16g37% of calories
- ✓ Protein-dense
At a glance
One serving of Black-Pepper Salmon with Dill Smashed Potatoes (326 g) has 401 calories, with 32 g of protein, 31 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (64% DV), Vitamin C (38% DV) and thiamine (38% DV). Keep an eye on sodium and cholesterol, which provide 29% and 26% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C38%
- Thiamine38%
- Riboflavin (B2)48%
- Niacin81%
- Vitamin B6128%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Folate (B9)16%
- Zinc13%
Watch
20%+ of the daily value
- Sodium29%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Dill
1 Potato small Potato- 🥄¼ tsp Salt
5 oz Atlantic salmon
¼ tbsp Black pepper
½ tbsp Olive oil
¼ tbsp Sour cream
Directions
- 1
Preheat the oven to 375°F and position the rack in the middle.
- 2
In a medium saucepan, cover the potatoes with water, add half of the salt, and simmer uncovered until just tender, about 12 to 15 minutes.
- 3
While the potatoes cook, pat the salmon dry and season with the remaining salt.
- 4
Place the salmon on a lightly oiled baking sheet and press the coarsely ground black pepper on top. Bake until just cooked through, about 8 to 10 minutes.
- 5
Drain the potatoes, transfer to a bowl, and coarsely mash. Stir in the olive oil, sour cream, and dill, then season with salt.
- 6
Serve the salmon with the smashed potatoes.
Vitamins & minerals
Amounts for 1 serving (326 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 23 μg | 3% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 1 mg | 48% |
| Niacin | 13 mg | 81% |
| Vitamin B6 | 2 mg | 128% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 4 μg | 187% |
| Pantothenic acid | 3 mg | 57% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 3 mg | 34% |
| Potassium | 1,441 mg | 31% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 387 mg | 55% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 65% |
| Manganese | 0.5 mg | 21% |
| Selenium | 52 μg | 95% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 0.5 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 21 μg | — |
| Serine | 1 g | — |
| Starch | 26 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 401 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Black-Pepper Salmon with Dill Smashed Potatoes?
One serving of Black-Pepper Salmon with Dill Smashed Potatoes (1 serving) has 401 calories, which works out to 123 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Black-Pepper Salmon with Dill Smashed Potatoes high in protein?
Yes. It has 32 g of protein per serving, and 32% of its calories come from protein (7.9 g of protein per 100 calories).
Are Black-Pepper Salmon with Dill Smashed Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black-Pepper Salmon with Dill Smashed Potatoes?
658 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black-Pepper Salmon with Dill Smashed Potatoes?
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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