⏱ 70 min totalOne-Pan Roasted Salmon, Potatoes, and Asparagus
Per 1 serving · 489 g · 7 ingredients
of a 2,000 cal day
- Protein29g24% of calories
- Carbs44g37% of calories
- Fat21g39% of calories
- ✓ Low sodium
At a glance
One serving of One-Pan Roasted Salmon, Potatoes, and Asparagus (489 g) has 478 calories, with 29 g of protein, 44 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (58% DV), dietary fiber (25% DV) and Vitamin C (62% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber25%
- Vitamin C62%
- Vitamin E21%
- Vitamin K46%
- Thiamine45%
Good source of
10–19% of the daily value
- Zinc17%
Watch
20%+ of the daily value
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
1 tbsp Olive oil
4 spear, medium Asparagus
½ cup cherry tomatoes Cherry tomatoes
½ tbsp Balsamic vinegar
4 oz Atlantic salmon
1 tbsp, chopped Basil
Directions
- 1
Preheat the oven to 425°F.
- 2
Toss the quartered potatoes and half of the olive oil in an ovenproof dish. Roast for 20 minutes until they start to brown.
- 3
Add the trimmed and halved asparagus to the potatoes and return to the oven for another 15 minutes.
- 4
Add the cherry tomatoes and balsamic vinegar, then nestle the salmon among the vegetables.
- 5
Drizzle with the remaining olive oil and return to the oven for a final 10-15 minutes until the salmon is cooked through.
- 6
Garnish with fresh basil leaves and serve.
Vitamins & minerals
Amounts for 1 serving (489 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 76 μg | 8% |
| Vitamin C | 56 mg | 62% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 56 μg | 46% |
| Thiamine | 1 mg | 45% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 12 mg | 76% |
| Vitamin B6 | 2 mg | 128% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 4 μg | 151% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 41 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 4 mg | 55% |
| Potassium | 1,775 mg | 38% |
| Magnesium | 102 mg | 24% |
| Phosphorus | 402 mg | 57% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 76% |
| Manganese | 1 mg | 26% |
| Selenium | 43 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 81 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 707 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 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 | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in One-Pan Roasted Salmon, Potatoes, and Asparagus?
One serving of One-Pan Roasted Salmon, Potatoes, and Asparagus (1 serving) has 478 calories, which works out to 98 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is One-Pan Roasted Salmon, Potatoes, and Asparagus high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 24% 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 One-Pan Roasted Salmon, Potatoes, and Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 37% 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 Roasted Salmon, Potatoes, and Asparagus?
70 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in One-Pan Roasted Salmon, Potatoes, and Asparagus?
6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving
506 calVegetarian Ramen Noodle Salad1 serving
569 calSesame Turkey Ramen Bowl1 serving
339 calCrunchy Ramen Noodle Salad1 serving
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving