⏱ 35 min total

Pesto Salmon

Name: Pesto Salmon
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 4 oz Green beans; ¹⁄₁₆ cup Basil pesto; ½ fruit without seeds Lemon; 6 oz Atlantic salmon; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Parsley

Per 1 serving · 357 g · 7 ingredients

Calories

459

23%
of a 2,000 cal day

Protein
38g
32% of calories
Carbs
15g
13% of calories
Fat
29g
55% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pesto Salmon (357 g) has 459 calories, with 38 g of protein, 15 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (76% DV), dietary fiber (22% DV) and Vitamin C (75% DV). Keep an eye on saturated fat and cholesterol, which provide 32% and 31% of the daily value.

Per 100 g

129cal

low energy density

Protein per 100 cal

8.3g

Net carbs

carbs minus fiber

Fiber

6.1g

4.1 g sugar

High in

20%+ of the daily value

Protein76%
Dietary fiber22%
Vitamin C75%
Vitamin E48%
Vitamin K91%
Thiamine42%

Good source of

10–19% of the daily value

Calcium12%
Zinc10%
Manganese12%

Watch

20%+ of the daily value

Saturated fat32%
Cholesterol31%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Preheat oven to 450°F. Prepare one piece of parchment paper for each serving being prepared, each about 12x12". Fold each piece in half.
2
Place open parchment pieces on a sheet pan and place a handful of green beans along the fold of each piece. Top with a small spoonful of pesto and 2 to 3 lemon slices.
3
Season salmon with salt and pepper and place one piece on top of lemons in each packet. Spread a spoonful of pesto over each piece of fish.
4
Fold parchment over fish and vegetables, then fold and twist edges under to seal (you should create a half-moon shape). Repeat with remaining packets and bake for 15 to 20 minutes.
5
Transfer each parchment packet to a dish and carefully cut a slit to let out steam. Garnish with parsley and serve with remaining pesto sauce. Enjoy!

Vitamins & minerals

Amounts for 1 serving (357 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	72 μg	8%
Vitamin C	67 mg	75%
Vitamin D	0 μg	0%
Vitamin E	7 mg	48%
Vitamin K	110 μg	91%
Thiamine	0.5 mg	42%
Riboflavin (B2)	0.4 mg	33%
Niacin	16 mg	99%
Vitamin B6	1 mg	102%
Folate (B9)	87 μg	22%
Vitamin B12	5 μg	229%
Pantothenic acid	3 mg	61%
Choline	151 mg	28%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	2 mg	31%
Potassium	987 mg	21%
Magnesium	89 mg	21%
Phosphorus	477 mg	68%
Zinc	1 mg	10%
Copper	0.3 mg	32%
Manganese	0.3 mg	12%
Selenium	42 μg	75%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	78 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	622 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	1 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	22 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 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	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	10 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	1 g	—
Sucrose	0.4 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 459 calories

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

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Pesto Salmon?

One serving of Pesto Salmon (1 serving) has 459 calories, which works out to 129 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Pesto Salmon high in protein?

Yes. It has 38 g of protein per serving, and 32% of its calories come from protein (8.3 g of protein per 100 calories).

Is Pesto Salmon keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pesto Salmon?

309 mg per serving.

How much sugar is in Pesto Salmon?

4.1 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 (357 g)

Calories459

% Daily Value*

Total fat 29g	37%
Saturated fat 6.3g	32%
Trans fat 0g
Cholesterol 94mg	31%
Sodium 309mg	13%
Total carbohydrate 15g	5%
Dietary fiber 6.1g	22%
Total sugars 4.1g
Protein 38g

* 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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