⏱ 30 min total

Citrus Poached Salmon with Asparagus

Name: Citrus Poached Salmon with Asparagus
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tsp Lemon zest; ¼ fruit without seeds Lemon; ¼ fruit Oranges; ¼ cup Water; ¼ lb Asparagus; ½ tbsp Parsley; ¼ tbsp Butter; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; 4 oz Atlantic salmon

Per 1 serving · 352 g · 10 ingredients

Calories

306

15%
of a 2,000 cal day

Protein
26g
33% of calories
Carbs
11g
14% of calories
Fat
18g
52% of calories

Portion

✓ Protein-dense

At a glance

One serving of Citrus Poached Salmon with Asparagus (352 g) has 306 calories, with 26 g of protein, 11 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (53% DV), Vitamin C (57% DV) and Vitamin E (36% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 23% of the daily value.

Per 100 g

87cal

low energy density

Protein per 100 cal

8.6g

Net carbs

carbs minus fiber

Fiber

4.5g

5.2 g sugar

High in

20%+ of the daily value

Protein53%
Vitamin C57%
Vitamin E36%
Vitamin K66%
Thiamine38%
Riboflavin (B2)27%

Good source of

10–19% of the daily value

Dietary fiber16%
Potassium16%
Magnesium13%
Zinc10%

Watch

20%+ of the daily value

Saturated fat27%
Cholesterol23%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Thaw the salmon if frozen. Rinse and pat dry with paper towels.
2
Finely zest lemon peel and set aside. Squeeze the juice from the lemon and orange, combining them. Reserve 1/4 cup of this juice for the dressing (for original 4 serving recipe, reserve 1 tbsp per serving).
3
Pour the remaining juice into a large skillet and add water. Bring to a boil, then add the salmon. Reduce heat to medium and simmer, covered, for 4 minutes.
4
Place asparagus on top of the salmon and simmer for an additional 4 to 8 minutes until the fish flakes easily with a fork and the asparagus is crisp-tender.
5
In a small bowl, combine the reserved juice, snipped parsley, melted butter, lemon zest, salt, and pepper.
6
To serve, drizzle the dressing over the salmon and asparagus. Garnish with additional fresh parsley leaves if desired.

Vitamins & minerals

Amounts for 1 serving (352 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	79 μg	9%
Vitamin C	52 mg	57%
Vitamin D	0.1 μg	1%
Vitamin E	5 mg	36%
Vitamin K	79 μg	66%
Thiamine	0.5 mg	38%
Riboflavin (B2)	0.4 mg	27%
Niacin	11 mg	70%
Vitamin B6	1 mg	68%
Folate (B9)	101 μg	25%
Vitamin B12	4 μg	153%
Pantothenic acid	2 mg	44%
Choline	111 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	71 mg	7%
Iron	3 mg	39%
Potassium	753 mg	16%
Magnesium	54 mg	13%
Phosphorus	342 mg	49%
Zinc	1 mg	10%
Copper	0.3 mg	35%
Manganese	0.2 mg	8%
Selenium	30 μg	55%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	14 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	634 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.5 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 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	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	24 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	0.2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 306 calories

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

58min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Citrus Poached Salmon with Asparagus?

One serving of Citrus Poached Salmon with Asparagus (1 serving) has 306 calories, which works out to 87 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Citrus Poached Salmon with Asparagus high in protein?

Yes. It has 26 g of protein per serving, and 33% of its calories come from protein (8.6 g of protein per 100 calories).

Is Citrus Poached Salmon with Asparagus keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Citrus Poached Salmon with Asparagus?

217 mg per serving.

How much sugar is in Citrus Poached Salmon with Asparagus?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (352 g)

Calories306

% Daily Value*

Total fat 18g	24%
Saturated fat 5.3g	27%
Trans fat 0.1g
Cholesterol 70mg	23%
Sodium 217mg	9%
Total carbohydrate 11g	4%
Dietary fiber 4.5g	16%
Total sugars 5.2g
Protein 26g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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