⏱ 30 min totalCurry Coconut Salmon with Broccoli
Per 1 serving · 371 g · 10 ingredients
of a 2,000 cal day
- Protein29g19% of calories
- Carbs13g8% of calories
- Fat50g73% of calories
At a glance
One serving of Curry Coconut Salmon with Broccoli (371 g) has 594 calories, with 29 g of protein, 13 g of carbohydrates and 50 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (57% DV), Vitamin C (118% DV) and Vitamin K (105% DV). Keep an eye on saturated fat and cholesterol, which provide 154% and 31% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin C118%
- Vitamin K105%
- Thiamine31%
- Riboflavin (B2)46%
- Niacin66%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A17%
- Vitamin E15%
- Calcium10%
- Zinc18%
Watch
20%+ of the daily value
- Saturated fat154%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
4 oz Atlantic salmon
½ tbsp Curry paste
½ cup Coconut milk
2 tbsp Cilantro
¼ lb Broccoli
½ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
1 tbsp Butter
Directions
- 1
Preheat the oven to 400°F. Lightly coat a medium-sized baking dish with cooking spray.
- 2
Arrange the salmon pieces snugly in the baking dish. Season with salt and pepper, and place a portion of butter on top of each piece.
- 3
In a small bowl, combine the coconut milk, curry paste, and chopped cilantro. Pour the mixture over the salmon.
- 4
Bake for 20 minutes or until the salmon is cooked through.
- 5
Meanwhile, cut the broccoli into small florets and boil in lightly salted water for a couple of minutes. Serve with the salmon.
Vitamins & minerals
Amounts for 1 serving (371 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 153 μg | 17% |
| Vitamin C | 106 mg | 118% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 126 μg | 105% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 10 mg | 66% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 119 μg | 30% |
| Vitamin B12 | 4 μg | 151% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 6 mg | 70% |
| Potassium | 1,219 mg | 26% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 421 mg | 60% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 66% |
| Manganese | 1 mg | 48% |
| Selenium | 44 μg | 81% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 29 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 510 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 109 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 594 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Curry Coconut Salmon with Broccoli?
One serving of Curry Coconut Salmon with Broccoli (1 serving) has 594 calories, which works out to 160 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Curry Coconut Salmon with Broccoli high in protein?
It provides a solid 29 g of protein per serving (57% of the 50 g daily value), but protein supplies only 19% 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 Curry Coconut Salmon with Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curry Coconut Salmon with Broccoli?
145 mg per serving.
How much sugar is in Curry Coconut Salmon with Broccoli?
1.9 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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