⏱ 50 min totalLemon-Herb Salmon with Veggies & Farro
Per 1 serving · 491 g · 17 ingredients
of a 2,000 cal day
- Protein30g25% of calories
- Carbs38g32% of calories
- Fat23g43% of calories
At a glance
One serving of Lemon-Herb Salmon with Veggies & Farro (491 g) has 462 calories, with 30 g of protein, 38 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (59% DV), dietary fiber (37% DV) and Vitamin C (96% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 22% and 21% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber37%
- Vitamin C96%
- Vitamin E43%
- Thiamine29%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Vitamin K17%
- Magnesium18%
- Zinc10%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat22%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray- 🥄⅛ cup Farro
¼ eggplant, unpeeled (approx 1-1/4 lb) Eggplant
¼ medium Summer squash
¼ medium Red bell pepper
¼ small Onion
½ cup cherry tomatoes Cherry tomatoes
½ tbsp Olive oil- 🥄³⁄₁₆ tsp Salt
⅛ tsp Black pepper
½ tbsp, drained Capers
¼ tbsp Red wine vinegar
½ tsp Honey
4 oz Atlantic salmon
¼ fruit without seeds Lemon
¼ tsp Lemon zest- 🥄⅛ tsp Italian seasoning
Directions
- 1
Preheat the oven to 450°F and position racks in the upper and lower thirds. Line two rimmed baking sheets with foil and coat with cooking spray.
- 2
Cook farro according to package directions.
- 3
In a large bowl, toss eggplant, bell pepper, squash, onion, and tomatoes with olive oil, three-quarters of the salt, and half of the pepper. Divide between the prepared baking sheets and roast, stirring once halfway, until tender and starting to brown, about 25 minutes. Return to the bowl and stir in capers, vinegar, and honey.
- 4
Season salmon with lemon zest, Italian seasoning, and the remaining salt and pepper. Place on one of the baking sheets and roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness.
- 5
Serve the salmon with the farro, roasted vegetables, and lemon wedges.
Vitamins & minerals
Amounts for 1 serving (491 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 85 μg | 9% |
| Vitamin C | 86 mg | 96% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 12 mg | 74% |
| Vitamin B6 | 1 mg | 87% |
| Folate (B9) | 103 μg | 26% |
| Vitamin B12 | 4 μg | 154% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 110 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 6% |
| Iron | 3 mg | 33% |
| Potassium | 1,249 mg | 27% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 360 mg | 51% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 26% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 81 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 900 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 2 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 462 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Lemon-Herb Salmon with Veggies & Farro?
One serving of Lemon-Herb Salmon with Veggies & Farro (1 serving) has 462 calories, which works out to 94 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Lemon-Herb Salmon with Veggies & Farro high in protein?
It provides a solid 30 g of protein per serving (59% 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 Lemon-Herb Salmon with Veggies & Farro keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon-Herb Salmon with Veggies & Farro?
619 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon-Herb Salmon with Veggies & Farro?
13 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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