⏱ 40 min total

Mediterranean Salmon

Name: Mediterranean Salmon
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; ½ lemon yields Lemon juice; ¼ cloves, minced Garlic; ¼ tsp, ground Oregano; ⅛ tsp Crushed red pepper flakes; ¼ dash Black pepper; 1 oz Feta cheese; ¼ medium whole Tomatoes; 2 olives Kalamata Olives; ¹⁄₁₆ cup slices Cucumber; ¼ medium Onion; ½ tbsp Dill; 2 slice (1/8 of fruit) Lemon; ¼ small raw Red onion; 3 oz Atlantic salmon

Per 1 serving · 269 g · 15 ingredients

Calories

370

19%
of a 2,000 cal day

Protein
22g
23% of calories
Carbs
12g
13% of calories
Fat
27g
64% of calories

Portion

At a glance

One serving of Mediterranean Salmon (269 g) has 370 calories, with 22 g of protein, 12 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (44% DV), Vitamin C (41% DV) and thiamine (22% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 24% of the daily value.

Per 100 g

138cal

low energy density

Protein per 100 cal

Net carbs

10g

carbs minus fiber

Fiber

2.8g

3.8 g sugar

High in

20%+ of the daily value

Protein44%
Vitamin C41%
Thiamine22%
Riboflavin (B2)43%
Niacin46%
Vitamin B668%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E15%
Vitamin K13%
Folate (B9)12%
Calcium19%
Iron19%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol24%

Ingredients

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

Directions

Prep 20 minCook 20 min

1
Heat the oven to 375°F.
2
In a large bowl, whisk the olive oil, lemon juice, garlic, oregano, red pepper flakes, and black pepper. Add the feta and gently toss to coat; cover and chill for about 10 minutes.
3
Arrange the lemon slices and the sliced red onion in the bottom of a large baking dish. Place the salmon fillets on top, skin side down; season with salt and pepper. Bake until the salmon is opaque and flakes easily, 18–20 minutes.
4
Stir the tomatoes, olives, cucumber, chopped red onion, and dill into the bowl with the feta and fold gently to combine.
5
Serve the salmon with the roasted lemon and onions, topped generously with the feta salad.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	61 μg	7%
Vitamin C	37 mg	41%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	15%
Vitamin K	15 μg	13%
Thiamine	0.3 mg	22%
Riboflavin (B2)	1 mg	43%
Niacin	7 mg	46%
Vitamin B6	1 mg	68%
Folate (B9)	47 μg	12%
Vitamin B12	3 μg	133%
Pantothenic acid	2 mg	37%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	191 mg	19%
Iron	2 mg	19%
Potassium	631 mg	13%
Magnesium	43 mg	10%
Phosphorus	291 mg	42%
Zinc	1 mg	13%
Copper	0.3 mg	36%
Manganese	0.1 mg	5%
Selenium	36 μg	65%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	32 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	147 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.2 g	—
Eicosapentaenoic Acid (EPA)	0.3 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	791 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	46 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 370 calories

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

70min
Walking (3.5 mph)
44min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in Mediterranean Salmon?

One serving of Mediterranean Salmon (1 serving) has 370 calories, which works out to 138 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Mediterranean Salmon high in protein?

It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 23% 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 Mediterranean Salmon keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Salmon?

422 mg per serving.

How much sugar is in Mediterranean Salmon?

3.8 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 (269 g)

Calories370

% Daily Value*

Total fat 27g	35%
Saturated fat 6.9g	35%
Trans fat 0g
Cholesterol 72mg	24%
Sodium 422mg	18%
Total carbohydrate 12g	4%
Dietary fiber 2.8g	10%
Total sugars 3.8g
Protein 22g

* 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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