⏱ 35 min total

Poached Salmon with Bacon

Name: Poached Salmon with Bacon
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 4 oz Atlantic salmon; 1 tsp Olive oil; 1 strip Bacon; ½ medium Zucchini; 1 cup chopped Broccoli; ½ cup cherry tomatoes Cherry tomatoes; 1 cup Spinach; ½ dash Salt; ½ dash Black pepper; 1 tbsp Pine nuts; 1 tbsp Parmesan cheese

Per 1 serving · 437 g · 11 ingredients

Calories

471

24%
of a 2,000 cal day

Protein
33g
27% of calories
Carbs
15g
12% of calories
Fat
33g
61% of calories

Portion

At a glance

One serving of Poached Salmon with Bacon (437 g) has 471 calories, with 33 g of protein, 15 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (66% DV), Vitamin A (25% DV) and Vitamin C (135% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 25% of the daily value.

Per 100 g

108cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

5.2g

6.6 g sugar

High in

20%+ of the daily value

Protein66%
Vitamin A25%
Vitamin C135%
Vitamin E49%
Vitamin K213%
Thiamine40%

Good source of

10–19% of the daily value

Dietary fiber18%
Calcium17%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol25%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Bring a large saucepan of water to a boil. Carefully slide the salmon fillets into the water and reduce the heat to a simmer. Poach the fish for 10 minutes or until just cooked through. Using a slotted spoon, carefully lift the fish out of the water and drain well.
2
While the fish is cooking, heat the olive oil in a large frying pan over medium-high heat. Fry the sliced bacon for 1 minute, then add the zucchini and broccoli and fry for another minute.
3
Add the cherry tomatoes and cook until they start to burst open. Add the spinach and let it wilt for a few minutes, then season with salt and pepper.
4
Divide the bacon and vegetable mixture between plates, top with the poached salmon, and finish with a scattering of pine nuts. Serve with finely grated Parmesan cheese. Enjoy!

Vitamins & minerals

Amounts for 1 serving (437 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	223 μg	25%
Vitamin C	122 mg	135%
Vitamin D	0.1 μg	1%
Vitamin E	7 mg	49%
Vitamin K	255 μg	213%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.4 mg	30%
Niacin	12 mg	77%
Vitamin B6	1 mg	94%
Folate (B9)	183 μg	46%
Vitamin B12	4 μg	158%
Pantothenic acid	3 mg	55%
Choline	137 mg	25%

Minerals

Nutrient	Amount	% Daily Value
Calcium	171 mg	17%
Iron	3 mg	38%
Potassium	1,379 mg	29%
Magnesium	124 mg	30%
Phosphorus	505 mg	72%
Zinc	2 mg	20%
Copper	0.3 mg	39%
Manganese	1 mg	63%
Selenium	34 μg	61%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	98 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	2,474 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	2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.2 g	—
Leucine	3 g	—
Lycopene	1,917 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	12 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 471 calories

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

89min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Poached Salmon with Bacon?

One serving of Poached Salmon with Bacon (1 serving) has 471 calories, which works out to 108 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Poached Salmon with Bacon high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 27% 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 Poached Salmon with Bacon keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Poached Salmon with Bacon?

374 mg per serving.

How much sugar is in Poached Salmon with Bacon?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (437 g)

Calories471

% Daily Value*

Total fat 33g	42%
Saturated fat 7.1g	35%
Trans fat 0g
Cholesterol 74mg	25%
Sodium 374mg	16%
Total carbohydrate 15g	5%
Dietary fiber 5.2g	18%
Total sugars 6.6g
Protein 33g

* 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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