⏱ 25 min totalPan-Seared Pistachio Herb Salmon
Per 1 serving · 160 g · 8 ingredients
of a 2,000 cal day
- Protein27g24% of calories
- Carbs5.4g5% of calories
- Fat36g72% of calories
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Pan-Seared Pistachio Herb Salmon (160 g) has 446 calories, with 27 g of protein, 5.4 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (53% DV), Vitamin E (42% DV) and thiamine (31% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 21% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Vitamin E42%
- Thiamine31%
- Niacin63%
- Vitamin B675%
- Vitamin B12152%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin K16%
- Riboflavin (B2)16%
- Folate (B9)11%
- Choline16%
- Iron19%
Watch
20%+ of the daily value
- Saturated fat31%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon
1 tbsp, chopped Basil
½ tbsp Spearmint
1 tbsp Olive oil
¼ lemon yields Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
2 tbsp Pistachios
Directions
- 1
Finely chop the pistachios, basil, and mint. In a small bowl, combine them with half of the olive oil, lemon juice, salt, and pepper.
- 2
Pat the salmon dry with a paper towel and season lightly with salt.
- 3
Heat the remaining oil in a large cast-iron or stainless steel skillet over medium-high heat.
- 4
Place the salmon fillets skin-side down in the skillet. Cook without moving them until the color changes three-quarters of the way up, about 5-6 minutes. Flip carefully and cook for another 2-3 minutes until just cooked through.
- 5
Remove the salmon and let it rest on a paper towel-lined plate for 2-3 minutes. Top each fillet with the pistachio-herb mixture and serve.
Vitamins & minerals
Amounts for 1 serving (160 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 20 μg | 16% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 10 mg | 63% |
| Vitamin B6 | 1 mg | 75% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 4 μg | 152% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 90 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 38 mg | 4% |
| Iron | 2 mg | 19% |
| Potassium | 603 mg | 13% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 352 mg | 50% |
| Zinc | 1 mg | 7% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.3 mg | 12% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 122 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 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 | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 446 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Pan-Seared Pistachio Herb Salmon?
One serving of Pan-Seared Pistachio Herb Salmon (1 serving) has 446 calories, which works out to 279 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Pan-Seared Pistachio Herb Salmon high in protein?
It provides a solid 27 g of protein per serving (53% 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 Pan-Seared Pistachio Herb Salmon keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Pan-Seared Pistachio Herb Salmon?
107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pan-Seared Pistachio Herb Salmon?
1.5 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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