⏱ 40 min totalGarlic Roasted Salmon with Potatoes & Asparagus
Per 1 serving · 381 g · 9 ingredients
of a 2,000 cal day
- Protein29g25% of calories
- Carbs32g27% of calories
- Fat25g48% of calories
At a glance
One serving of Garlic Roasted Salmon with Potatoes & Asparagus (381 g) has 457 calories, with 29 g of protein, 32 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (57% DV), dietary fiber (20% DV) and Vitamin C (53% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 21% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Dietary fiber20%
- Vitamin C53%
- Vitamin E43%
- Vitamin K93%
- Thiamine41%
Good source of
10–19% of the daily value
- Magnesium19%
- Zinc13%
- Manganese18%
Watch
20%+ of the daily value
- Saturated fat24%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, diced Potato
2 tsp Olive oil- 🥄1 dash Salt
1 dash Black pepper
6 spear, medium Asparagus
1 tsp Lemon juice
1 cloves, minced Garlic
1 tbsp Parsley
4 oz Atlantic salmon
Directions
- 1
Preheat the oven to 400°F.
- 2
In a medium bowl, toss the diced potatoes with half of the olive oil, salt, and pepper. Spread them in an even layer on a large rimmed baking sheet and roast until starting to soften and brown, about 15 minutes.
- 3
Meanwhile, toss the asparagus with the remaining olive oil, salt, and pepper in a medium bowl.
- 4
In a small bowl, combine the lemon juice, garlic, salt, and pepper.
- 5
Sprinkle the salmon with salt.
- 6
Once the potatoes are cooked, move them to one side of the pan. Place the salmon in the center of the pan and drizzle with the lemon-garlic mixture. Spread the asparagus on the empty side of the pan. Roast until the salmon is just cooked through to 145°F and the vegetables are tender, 10 to 12 minutes.
- 7
Serve garnished with fresh chopped parsley.
Vitamins & minerals
Amounts for 1 serving (381 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 53 μg | 6% |
| Vitamin C | 47 mg | 53% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 111 μg | 93% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 12 mg | 78% |
| Vitamin B6 | 1 mg | 100% |
| Folate (B9) | 110 μg | 28% |
| Vitamin B12 | 4 μg | 152% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 124 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 4 mg | 49% |
| Potassium | 1,277 mg | 27% |
| Magnesium | 82 mg | 19% |
| Phosphorus | 415 mg | 59% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 42% |
| Manganese | 0.4 mg | 18% |
| 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 | 9 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 625 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 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 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 | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 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 457 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Garlic Roasted Salmon with Potatoes & Asparagus?
One serving of Garlic Roasted Salmon with Potatoes & Asparagus (1 serving) has 457 calories, which works out to 120 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Garlic Roasted Salmon with Potatoes & Asparagus high in protein?
It provides a solid 29 g of protein per serving (57% of the 50 g daily value), but protein supplies only 25% 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 Garlic Roasted Salmon with Potatoes & Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Roasted Salmon with Potatoes & Asparagus?
236 mg per serving.
How much sugar is in Garlic Roasted Salmon with Potatoes & Asparagus?
3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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