⏱ 15 min total

One Pan Lemon Garlic Salmon and Asparagus

Name: One Pan Lemon Garlic Salmon and Asparagus
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 4 oz Atlantic salmon; ¼ lb Asparagus; ¼ tbsp Butter; ¼ tbsp Olive oil; ½ cloves, minced Garlic; 1 tsp Lemon juice; ¼ tsp Lemon zest; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 241 g · 9 ingredients

Calories

318

16%
of a 2,000 cal day

Protein
26g
32% of calories
Carbs
5.4g
7% of calories
Fat
22g
61% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Low sodium

At a glance

One serving of One Pan Lemon Garlic Salmon and Asparagus (241 g) has 318 calories, with 26 g of protein, 5.4 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (52% DV), Vitamin E (39% DV) and Vitamin K (42% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 23% of the daily value.

Per 100 g

132cal

low energy density

Protein per 100 cal

8.1g

Net carbs

carbs minus fiber

Fiber

2.4g

2.3 g sugar

High in

20%+ of the daily value

Protein52%
Vitamin E39%
Vitamin K42%
Thiamine34%
Riboflavin (B2)26%
Niacin68%

Good source of

10–19% of the daily value

Vitamin C15%
Potassium14%
Magnesium11%

Watch

20%+ of the daily value

Saturated fat29%
Cholesterol23%

Ingredients

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

Directions

Prep 5 minCook 10 min

1
Heat the butter and olive oil in a large pan over medium heat.
2
Once the butter has melted, add the salmon and asparagus. Season with salt and pepper, and cook for about 3-4 minutes on one side.
3
Flip the salmon and asparagus, then cook for another 3-4 minutes. Add the garlic and lemon zest.
4
Cook the garlic for 1-2 minutes until it begins to brown. Turn off the heat, squeeze the lemon juice over the dish, and serve.

Vitamins & minerals

Amounts for 1 serving (241 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	67 μg	7%
Vitamin C	13 mg	15%
Vitamin D	0 μg	0%
Vitamin E	6 mg	39%
Vitamin K	50 μg	42%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.3 mg	26%
Niacin	11 mg	68%
Vitamin B6	1 mg	65%
Folate (B9)	90 μg	22%
Vitamin B12	4 μg	152%
Pantothenic acid	2 mg	41%
Choline	108 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	41 mg	4%
Iron	3 mg	36%
Potassium	654 mg	14%
Magnesium	47 mg	11%
Phosphorus	335 mg	48%
Zinc	1 mg	9%
Copper	0.3 mg	29%
Manganese	0.2 mg	9%
Selenium	30 μg	55%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	10 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	514 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.5 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 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	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	24 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	0.2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 318 calories

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

60min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
45min
Swimming laps

Common questions

How many calories are in One Pan Lemon Garlic Salmon and Asparagus?

One serving of One Pan Lemon Garlic Salmon and Asparagus (1 serving) has 318 calories, which works out to 132 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is One Pan Lemon Garlic Salmon and Asparagus high in protein?

Yes. It has 26 g of protein per serving, and 32% of its calories come from protein (8.1 g of protein per 100 calories).

Is One Pan Lemon Garlic Salmon and Asparagus keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in One Pan Lemon Garlic Salmon and Asparagus?

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

How much sugar is in One Pan Lemon Garlic Salmon and Asparagus?

2.3 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 (241 g)

Calories318

% Daily Value*

Total fat 22g	28%
Saturated fat 5.8g	29%
Trans fat 0.1g
Cholesterol 70mg	23%
Sodium 109mg	5%
Total carbohydrate 5.4g	2%
Dietary fiber 2.4g	9%
Total sugars 2.3g
Protein 26g

* 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

More recipes

View all