⏱ 40 min total

Grilled Salmon with Quick Blueberry Pan Sauce

Name: Grilled Salmon with Quick Blueberry Pan Sauce
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¾ shallot (medium) Shallots; ¼ clove Garlic; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Thyme; ¹⁄₁₆ tsp Allspice; ¼ cup Blueberries; 1 tbsp Water; ¼ tbsp Balsamic vinegar; 6 oz Atlantic salmon; ¾ tbsp Spearmint

Per 1 serving · 270 g · 11 ingredients

Calories

464

23%
of a 2,000 cal day

Protein
36g
31% of calories
Carbs
12g
10% of calories
Fat
30g
58% of calories

Portion

✓ Protein-dense

At a glance

One serving of Grilled Salmon with Quick Blueberry Pan Sauce (270 g) has 464 calories, with 36 g of protein, 12 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (72% DV), Vitamin E (48% DV) and thiamine (34% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 31% of the daily value.

Per 100 g

172cal

medium energy density

Protein per 100 cal

7.8g

Net carbs

10g

carbs minus fiber

Fiber

2.2g

6.8 g sugar

High in

20%+ of the daily value

Protein72%
Vitamin E48%
Thiamine34%
Riboflavin (B2)23%
Niacin94%
Vitamin B693%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin K10%
Folate (B9)15%
Potassium17%
Magnesium14%
Copper15%

Watch

20%+ of the daily value

Saturated fat31%
Cholesterol31%

Ingredients

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

Directions

Prep 20 minCook 20 min

1
Heat half of the olive oil in a large skillet over medium heat.
2
Add sliced shallots and sauté until softened, about 5 minutes. Add thinly sliced garlic, salt, thyme, and allspice. Stir until fragrant, about 30 seconds.
3
Add blueberries, water, and balsamic vinegar. Stir to blend, mash the berries, and cook until the sauce thickens, stirring often, for 3 to 4 minutes. Season with freshly ground black pepper and remove from heat.
4
Brush the grill rack with half of the remaining oil and prepare it for medium-high heat. Brush salmon on both sides with remaining oil, and sprinkle with salt, thyme, allspice, and black pepper.
5
Grill the salmon until just opaque in the center, about 4 to 5 minutes per side. Transfer to plates.
6
Stir two-thirds of the sliced mint into the warm blueberry sauce. Spoon the sauce over the salmon and sprinkle with the remaining mint. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (270 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	10 μg	1%
Vitamin C	14 mg	15%
Vitamin D	0 μg	0%
Vitamin E	7 mg	48%
Vitamin K	12 μg	10%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.3 mg	23%
Niacin	15 mg	94%
Vitamin B6	1 mg	93%
Folate (B9)	62 μg	15%
Vitamin B12	5 μg	228%
Pantothenic acid	3 mg	55%
Choline	140 mg	25%

Minerals

Nutrient	Amount	% Daily Value
Calcium	41 mg	4%
Iron	2 mg	20%
Potassium	781 mg	17%
Magnesium	58 mg	14%
Phosphorus	436 mg	62%
Zinc	1 mg	8%
Copper	0.1 mg	15%
Manganese	0.3 mg	13%
Selenium	41 μg	75%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	14 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 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	2 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	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 464 calories

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

88min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Grilled Salmon with Quick Blueberry Pan Sauce?

One serving of Grilled Salmon with Quick Blueberry Pan Sauce (1 serving) has 464 calories, which works out to 172 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Grilled Salmon with Quick Blueberry Pan Sauce high in protein?

Yes. It has 36 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).

Is Grilled Salmon with Quick Blueberry Pan Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grilled Salmon with Quick Blueberry Pan Sauce?

252 mg per serving.

How much sugar is in Grilled Salmon with Quick Blueberry Pan Sauce?

6.8 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 (270 g)

Calories464

% Daily Value*

Total fat 30g	38%
Saturated fat 6.1g	31%
Trans fat 0g
Cholesterol 94mg	31%
Sodium 252mg	11%
Total carbohydrate 12g	4%
Dietary fiber 2.2g	8%
Total sugars 6.8g
Protein 36g

* 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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