⏱ 40 min total

Crispy Salmon, Coconut Rice, and Massaged Kale

Name: Crispy Salmon, Coconut Rice, and Massaged Kale
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ cup Coconut milk; ¼ dash Salt; ¼ tbsp Coconut oil; ½ medium Scallions; ¼ cup White rice; 4 oz Atlantic salmon; ⅛ tsp Garlic powder; ⅛ tsp Onion powder; ¹⁄₁₆ tsp Paprika; ¼ dash Black pepper; ¼ tbsp Olive oil; 1 cup, chopped Kale; ¼ tsp Honey; ¼ tbsp Lemon juice

Per 1 serving · 304 g · 14 ingredients

Calories

619

31%
of a 2,000 cal day

Protein
31g
20% of calories
Carbs
47g
30% of calories
Fat
35g
50% of calories

Portion

At a glance

One serving of Crispy Salmon, Coconut Rice, and Massaged Kale (304 g) has 619 calories, with 31 g of protein, 47 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (62% DV), Vitamin A (38% DV) and Vitamin C (98% DV). Keep an eye on saturated fat and cholesterol, which provide 89% and 21% of the daily value.

Per 100 g

204cal

medium energy density

Protein per 100 cal

Net carbs

44g

carbs minus fiber

Fiber

3.3g

3.3 g sugar

High in

20%+ of the daily value

Protein62%
Vitamin A38%
Vitamin C98%
Vitamin E38%
Vitamin K409%
Thiamine48%

Good source of

10–19% of the daily value

Dietary fiber12%
Choline18%
Calcium14%
Zinc15%

Watch

20%+ of the daily value

Saturated fat89%
Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
In a small saucepan, combine coconut milk, a pinch of salt, coconut oil, and chopped scallions. Stir well and bring to a boil.
2
Add the rinsed rice to the boiling mixture, stir, reduce heat to low, cover, and cook for 20 minutes. Turn off heat and let steam for an additional 3-5 minutes.
3
Season the salmon with garlic powder, onion powder, paprika, and a pinch of salt and pepper. Rub with one-third of the olive oil.
4
Heat half of the remaining olive oil in a non-stick pan over medium-high heat. Place salmon skin-side down, press for 20 seconds, and cook for 3-4 minutes. Flip and cook for another 3-5 minutes until done.
5
In a bowl, combine chopped kale, honey, remaining olive oil, lemon juice, and a pinch of salt. Massage the kale for 2-3 minutes until tender.
6
Serve salmon with coconut rice and massaged kale.

Vitamins & minerals

Amounts for 1 serving (304 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	342 μg	38%
Vitamin C	88 mg	98%
Vitamin D	0 μg	0%
Vitamin E	6 mg	38%
Vitamin K	491 μg	409%
Thiamine	1 mg	48%
Riboflavin (B2)	0.3 mg	23%
Niacin	13 mg	80%
Vitamin B6	1 mg	77%
Folate (B9)	245 μg	61%
Vitamin B12	4 μg	153%
Pantothenic acid	2 mg	47%
Choline	98 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	141 mg	14%
Iron	5 mg	68%
Potassium	954 mg	20%
Magnesium	102 mg	24%
Phosphorus	447 mg	64%
Zinc	2 mg	15%
Copper	1 mg	142%
Manganese	1 mg	61%
Selenium	35 μg	64%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	37 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	4,050 μg	—
Caffeine	0 mg	—
Cystine	0.4 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	0.1 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 619 calories

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

118min
Walking (3.5 mph)
74min
Cycling (moderate)
52min
Running (6 mph)
87min
Swimming laps

Common questions

How many calories are in Crispy Salmon, Coconut Rice, and Massaged Kale?

One serving of Crispy Salmon, Coconut Rice, and Massaged Kale (1 serving) has 619 calories, which works out to 204 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Crispy Salmon, Coconut Rice, and Massaged Kale high in protein?

It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 20% 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 Crispy Salmon, Coconut Rice, and Massaged Kale keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Crispy Salmon, Coconut Rice, and Massaged Kale?

143 mg per serving.

How much sugar is in Crispy Salmon, Coconut Rice, and Massaged Kale?

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

Nutrition Facts

Serving size1 serving (304 g)

Calories619

% Daily Value*

Total fat 35g	45%
Saturated fat 18g	89%
Trans fat 0g
Cholesterol 62mg	21%
Sodium 143mg	6%
Total carbohydrate 47g	17%
Dietary fiber 3.3g	12%
Total sugars 3.3g
Protein 31g

* 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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