⏱ 40 min totalGarlic Parmesan Salmon and Asparagus
Per 1 serving · 270 g · 7 ingredients
of a 2,000 cal day
- Protein33g30% of calories
- Carbs5.6g5% of calories
- Fat32g65% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Garlic Parmesan Salmon and Asparagus (270 g) has 444 calories, with 33 g of protein, 5.6 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (67% DV), Vitamin E (43% DV) and Vitamin K (35% DV). Keep an eye on saturated fat and cholesterol, which provide 63% and 37% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin E43%
- Vitamin K35%
- Thiamine36%
- Riboflavin (B2)29%
- Niacin83%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C18%
- Calcium11%
- Potassium16%
- Magnesium13%
- Zinc11%
Watch
20%+ of the daily value
- Saturated fat63%
- Cholesterol37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 spear, medium Asparagus
5 oz Atlantic salmon
1 tbsp Butter
1 tbsp Parmesan cheese
1 clove Garlic
2 tsp Lemon juice
1 dash Black pepper
Directions
- 1
Preheat the oven to 375°F.
- 2
Cut a sheet of aluminum foil large enough to hold the asparagus and salmon.
- 3
Arrange the asparagus spears on the foil and place the salmon on top.
- 4
In a bowl, mix butter, Parmesan cheese, garlic, lemon juice, and pepper to form a paste.
- 5
Spread the paste over the salmon.
- 6
Cover with another piece of foil, folding up the sides to seal.
- 7
Place the foil packet on a baking sheet and bake for 30 minutes.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 13 mg | 83% |
| Vitamin B6 | 1 mg | 77% |
| Folate (B9) | 90 μg | 22% |
| Vitamin B12 | 5 μg | 195% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 131 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 3 mg | 33% |
| Potassium | 741 mg | 16% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 436 mg | 62% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.2 mg | 11% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 458 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 1 g | — |
| Eicosapentaenoic Acid (EPA) | 1 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 | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 106 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 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 444 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Garlic Parmesan Salmon and Asparagus?
One serving of Garlic Parmesan Salmon and Asparagus (1 serving) has 444 calories, which works out to 164 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Garlic Parmesan Salmon and Asparagus high in protein?
Yes. It has 33 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Is Garlic Parmesan Salmon and Asparagus keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Garlic Parmesan Salmon and Asparagus?
173 mg per serving.
How much sugar is in Garlic Parmesan Salmon and Asparagus?
2.1 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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