⏱ 30 min total

One Pan Baked Salmon and Zucchini

Name: One Pan Baked Salmon and Zucchini
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 4 oz Atlantic salmon; ½ cup, chopped Zucchini; ½ cup, sliced Summer squash; ½ cup, pieces Green beans; 1 tsp Olive oil; ¼ lemon yields Lemon juice; ¼ tsp Garlic powder; ¼ tsp Onion powder

Per 1 serving · 300 g · 8 ingredients

Calories

243

12%
of a 2,000 cal day

Protein
25g
41% of calories
Carbs
9.1g
15% of calories
Fat
12g
44% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of One Pan Baked Salmon and Zucchini (300 g) has 243 calories, with 25 g of protein, 9.1 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (50% DV), Vitamin C (35% DV) and thiamine (30% DV). Keep an eye on cholesterol, which provides 21% of the daily value.

Per 100 g

81cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

2.8g

4.8 g sugar

High in

20%+ of the daily value

Protein50%
Vitamin C35%
Thiamine30%
Riboflavin (B2)48%
Niacin61%
Vitamin B692%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin K12%
Magnesium16%
Zinc11%
Manganese16%

Watch

20%+ of the daily value

Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F.
2
Line a baking sheet with parchment paper.
3
Place the salmon on the prepared baking sheet.
4
Arrange the zucchini, squash, and green beans around the salmon.
5
Slice half of the lemon and place the slices on top of the salmon.
6
Squeeze the juice from the remaining lemon over the entire sheet pan.
7
Drizzle olive oil over the sheet pan and season with salt, pepper, garlic powder, and onion powder.
8
Bake for 20 minutes or until the salmon is cooked through and the vegetables are tender.

Vitamins & minerals

Amounts for 1 serving (300 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	32 mg	35%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	14 μg	12%
Thiamine	0.4 mg	30%
Riboflavin (B2)	1 mg	48%
Niacin	10 mg	61%
Vitamin B6	1 mg	92%
Folate (B9)	79 μg	20%
Vitamin B12	4 μg	150%
Pantothenic acid	2 mg	45%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	54 mg	5%
Iron	2 mg	24%
Potassium	998 mg	21%
Magnesium	68 mg	16%
Phosphorus	297 mg	42%
Zinc	1 mg	11%
Copper	0.4 mg	40%
Manganese	0.4 mg	16%
Selenium	42 μg	77%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	35 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	332 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.3 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	9 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 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	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	0.4 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 243 calories

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

46min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in One Pan Baked Salmon and Zucchini?

One serving of One Pan Baked Salmon and Zucchini (1 serving) has 243 calories, which works out to 81 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is One Pan Baked Salmon and Zucchini high in protein?

Yes. It has 25 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).

Is One Pan Baked Salmon and Zucchini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pan Baked Salmon and Zucchini?

60 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in One Pan Baked Salmon and Zucchini?

4.8 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 (300 g)

Calories243

% Daily Value*

Total fat 12g	16%
Saturated fat 1.9g	9%
Trans fat 0g
Cholesterol 62mg	21%
Sodium 60mg	3%
Total carbohydrate 9.1g	3%
Dietary fiber 2.8g	10%
Total sugars 4.8g
Protein 25g

* 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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