⏱ 25 min total

Pan Seared Salmon with Avocado Remoulade

Name: Pan Seared Salmon with Avocado Remoulade
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tsp Dijon mustard; 1 tbsp Olive oil; ¼ tbsp chopped Shallots; ¾ tbsp Lime juice; ½ tbsp Canola oil; ¼ dash Salt; ¼ tbsp Parsley; ½ fruit Avocado; 6 oz Atlantic salmon; ¼ dash Black pepper

Per 1 serving · 307 g · 10 ingredients

Calories

590

30%
of a 2,000 cal day

Protein
36g
24% of calories
Carbs
10g
7% of calories
Fat
46g
69% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Pan Seared Salmon with Avocado Remoulade (307 g) has 590 calories, with 36 g of protein, 10 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (72% DV), dietary fiber (25% DV) and Vitamin E (37% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 31% of the daily value.

Per 100 g

192cal

medium energy density

Protein per 100 cal

6.1g

Net carbs

carbs minus fiber

Fiber

6.9g

1 g sugar

High in

20%+ of the daily value

Protein72%
Dietary fiber25%
Vitamin E37%
Vitamin K37%
Thiamine38%
Riboflavin (B2)59%

Good source of

10–19% of the daily value

Vitamin C17%
Magnesium19%
Zinc16%

Watch

20%+ of the daily value

Saturated fat31%
Cholesterol31%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced shallots (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.
2
Coat the bottom of a saute pan with oil, heat on medium high until almost smoking. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium doneness, about 3-4 minutes per side.
3
Serve salmon with avocado remoulade sauce.

Vitamins & minerals

Amounts for 1 serving (307 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	32 μg	4%
Vitamin C	15 mg	17%
Vitamin D	0 μg	0%
Vitamin E	6 mg	37%
Vitamin K	45 μg	37%
Thiamine	0.5 mg	38%
Riboflavin (B2)	1 mg	59%
Niacin	15 mg	95%
Vitamin B6	2 mg	125%
Folate (B9)	127 μg	32%
Vitamin B12	5 μg	225%
Pantothenic acid	4 mg	84%
Choline	16 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	37 mg	4%
Iron	2 mg	26%
Potassium	1,350 mg	29%
Magnesium	81 mg	19%
Phosphorus	397 mg	57%
Zinc	2 mg	16%
Copper	1 mg	68%
Manganese	0.2 mg	8%
Selenium	63 μg	114%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	24 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	114 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	0.5 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	7 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	0.4 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	28 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	2 g	—
Starch	0.1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	3 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 590 calories

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

112min
Walking (3.5 mph)
71min
Cycling (moderate)
49min
Running (6 mph)
83min
Swimming laps

Common questions

How many calories are in Pan Seared Salmon with Avocado Remoulade?

One serving of Pan Seared Salmon with Avocado Remoulade (1 serving) has 590 calories, which works out to 192 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Pan Seared Salmon with Avocado Remoulade high in protein?

It provides a solid 36 g of protein per serving (72% 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 Salmon with Avocado Remoulade 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 Pan Seared Salmon with Avocado Remoulade?

152 mg per serving.

How much sugar is in Pan Seared Salmon with Avocado Remoulade?

1 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 (307 g)

Calories590

% Daily Value*

Total fat 46g	59%
Saturated fat 6.1g	31%
Trans fat 0.1g
Cholesterol 94mg	31%
Sodium 152mg	7%
Total carbohydrate 10g	4%
Dietary fiber 6.9g	25%
Total sugars 1g
Protein 36g

* 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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