⏱ 40 min totalHoisin-Glazed Salmon with Broccoli and Sesame Rice
Per 1 serving · 301 g · 8 ingredients
of a 2,000 cal day
- Protein31g25% of calories
- Carbs48g39% of calories
- Fat20g36% of calories
At a glance
One serving of Hoisin-Glazed Salmon with Broccoli and Sesame Rice (301 g) has 492 calories, with 31 g of protein, 48 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (61% DV), Vitamin C (112% DV) and Vitamin K (100% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein61%
- Vitamin C112%
- Vitamin K100%
- Thiamine58%
- Riboflavin (B2)46%
- Niacin75%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E15%
- Calcium17%
Watch
20%+ of the daily value
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
¼ lb Broccoli
½ tbsp Canola oil- 🥄¼ dash Salt
4 oz Atlantic salmon
¼ tbsp Hoisin sauce
1 tbsp Sesame seeds
½ tbsp Rice wine vinegar
Directions
- 1
Preheat oven to 400°F with a rack set in the center. Cook rice according to package directions.
- 2
Meanwhile, toss broccoli florets with canola oil and a dash of salt on a rimmed baking sheet.
- 3
Place salmon fillets between the broccoli and brush with hoisin sauce. Roast until just opaque throughout, about 12 to 15 minutes.
- 4
Stir sesame seeds and rice wine vinegar into the cooked rice and season to taste with salt.
- 5
Divide rice between bowls and top with broccoli and salmon.
Vitamins & minerals
Amounts for 1 serving (301 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 49 μg | 5% |
| Vitamin C | 101 mg | 112% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 120 μg | 100% |
| Thiamine | 1 mg | 58% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 99% |
| Folate (B9) | 216 μg | 54% |
| Vitamin B12 | 4 μg | 150% |
| Pantothenic acid | 3 mg | 61% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 5 mg | 64% |
| Potassium | 1,014 mg | 22% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 413 mg | 59% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 87% |
| Manganese | 1 mg | 43% |
| Selenium | 54 μg | 99% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 410 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 0 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 | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 492 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Hoisin-Glazed Salmon with Broccoli and Sesame Rice?
One serving of Hoisin-Glazed Salmon with Broccoli and Sesame Rice (1 serving) has 492 calories, which works out to 164 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Hoisin-Glazed Salmon with Broccoli and Sesame Rice high in protein?
It provides a solid 31 g of protein per serving (61% 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 Hoisin-Glazed Salmon with Broccoli and Sesame Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hoisin-Glazed Salmon with Broccoli and Sesame Rice?
194 mg per serving.
How much sugar is in Hoisin-Glazed Salmon with Broccoli and Sesame Rice?
3.1 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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