⏱ 35 min total

Foil Baked Salmon with Asparagus

Name: Foil Baked Salmon with Asparagus
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 spear, medium Asparagus; ¼ tsp Salt; ¼ dash Black pepper; ¼ lemon yields Lemon juice; 5 oz Atlantic salmon; ½ tbsp Butter; ¼ fruit without seeds Lemon

Per 1 serving · 317 g · 7 ingredients

Calories

379

19%
of a 2,000 cal day

Protein
32g
33% of calories
Carbs
8.7g
9% of calories
Fat
25g
58% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Foil Baked Salmon with Asparagus (317 g) has 379 calories, with 32 g of protein, 8.7 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (64% DV), Vitamin C (42% DV) and Vitamin E (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 40% and 31% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

8.5g

Net carbs

carbs minus fiber

Fiber

2.7 g sugar

High in

20%+ of the daily value

Protein64%
Vitamin C42%
Vitamin E45%
Vitamin K45%
Thiamine40%
Riboflavin (B2)32%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin A11%
Potassium18%
Magnesium14%
Zinc11%

Watch

20%+ of the daily value

Sodium29%
Saturated fat40%
Cholesterol31%

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 400°F.
2
Wash the asparagus and cut the spears in half. Place the tops in a large bowl and set aside the bottoms for another use.
3
Add sea salt, pepper, and half of the lemon juice to the asparagus tops and stir to coat evenly.
4
Cut a large piece of aluminum foil and arrange the asparagus in a single layer to form a bed for the salmon.
5
Place the salmon fillets on top of the asparagus. Season with salt, pepper, and the remaining lemon juice. Top each fillet with butter and lemon slices.
6
Fold the foil into pouches, sealing them with the seam side up. Bake in the oven for 25 to 30 minutes, or until the asparagus is fork-tender and the salmon is fully cooked.

Vitamins & minerals

Amounts for 1 serving (317 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	98 μg	11%
Vitamin C	38 mg	42%
Vitamin D	0.1 μg	1%
Vitamin E	7 mg	45%
Vitamin K	54 μg	45%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.4 mg	32%
Niacin	14 mg	85%
Vitamin B6	1 mg	81%
Folate (B9)	106 μg	26%
Vitamin B12	5 μg	190%
Pantothenic acid	3 mg	52%
Choline	134 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	3 mg	42%
Potassium	827 mg	18%
Magnesium	60 mg	14%
Phosphorus	414 mg	59%
Zinc	1 mg	11%
Copper	0.4 mg	42%
Manganese	0.2 mg	8%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	12 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	586 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	1 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0 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	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	48 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	4 g	—
Total omega 6	0.3 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 379 calories

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

72min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Foil Baked Salmon with Asparagus?

One serving of Foil Baked Salmon with Asparagus (1 serving) has 379 calories, which works out to 120 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Foil Baked Salmon with Asparagus high in protein?

Yes. It has 32 g of protein per serving, and 33% of its calories come from protein (8.5 g of protein per 100 calories).

Is Foil Baked Salmon with Asparagus keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Foil Baked Salmon with Asparagus?

669 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Foil Baked Salmon with Asparagus?

2.7 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 (317 g)

Calories379

% Daily Value*

Total fat 25g	32%
Saturated fat 8g	40%
Trans fat 0.2g
Cholesterol 93mg	31%
Sodium 669mg	29%
Total carbohydrate 8.7g	3%
Dietary fiber 4g	14%
Total sugars 2.7g
Protein 32g

* 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

More recipes

View all