⏱ 30 min totalPan-Seared Salmon with Roasted Sweet Potatoes
Per 1 serving · 330 g · 5 ingredients
of a 2,000 cal day
- Protein37g21% of calories
- Carbs27g15% of calories
- Fat50g64% of calories
At a glance
One serving of Pan-Seared Salmon with Roasted Sweet Potatoes (330 g) has 707 calories, with 37 g of protein, 27 g of carbohydrates and 50 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (74% DV), Vitamin A (105% DV) and Vitamin E (70% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 45% and 31% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Vitamin A105%
- Vitamin E70%
- Thiamine38%
- Riboflavin (B2)25%
- Niacin97%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin C11%
- Vitamin K17%
- Folate (B9)15%
- Magnesium19%
- Zinc10%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat45%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat the oven to 400°F and line a rimmed baking sheet with parchment for easy cleanup.
- 2
Cut the sweet potato into wedges and toss with half of the olive oil, half of the salt, and half of the paprika. Spread in a single layer on the prepared sheet.
- 3
Roast until tender with lightly crisped edges, about 20 minutes, turning the wedges once halfway through.
- 4
Meanwhile, warm the remaining olive oil in a skillet over medium-high heat.
- 5
Season the salmon with the remaining salt and paprika.
- 6
Place the salmon skin-side down in the hot skillet and cook 4–5 minutes. Flip and cook 3–4 minutes more, until just opaque and it flakes easily with a fork.
- 7
Serve the pan-seared salmon alongside the roasted sweet potatoes.
Vitamins & minerals
Amounts for 1 serving (330 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 948 μg | 105% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 11 mg | 70% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 16 mg | 97% |
| Vitamin B6 | 1 mg | 107% |
| Folate (B9) | 59 μg | 15% |
| Vitamin B12 | 6 μg | 229% |
| Pantothenic acid | 4 mg | 75% |
| Choline | 150 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 2 mg | 22% |
| Potassium | 1,080 mg | 23% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 473 mg | 68% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 29% |
| Manganese | 0.4 mg | 17% |
| Selenium | 42 μg | 76% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 11,336 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 1 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 26 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 707 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 134minWalking (3.5 mph)
- 85minCycling (moderate)
- 59minRunning (6 mph)
- 100minSwimming laps
Common questions
How many calories are in Pan-Seared Salmon with Roasted Sweet Potatoes?
One serving of Pan-Seared Salmon with Roasted Sweet Potatoes (1 serving) has 707 calories, which works out to 214 calories per 100 g. That is about 35% of a 2,000-calorie day.
Are Pan-Seared Salmon with Roasted Sweet Potatoes high in protein?
It provides a solid 37 g of protein per serving (74% of the 50 g daily value), but protein supplies only 21% 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.
Are Pan-Seared Salmon with Roasted Sweet Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 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 Pan-Seared Salmon with Roasted Sweet Potatoes?
755 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-Seared Salmon with Roasted Sweet Potatoes?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving
368 calBanana, Oat, and Chia Smoothie1 serving
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving