⏱ 40 min totalQuick Poached Salmon with Ratatouille
Per 1 serving · 424 g · 9 ingredients
of a 2,000 cal day
- Protein26g28% of calories
- Carbs16g17% of calories
- Fat23g55% of calories
- ✓ Low sodium
At a glance
One serving of Quick Poached Salmon with Ratatouille (424 g) has 364 calories, with 26 g of protein, 16 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (52% DV), dietary fiber (21% DV) and Vitamin C (23% DV). Keep an eye on saturated fat and cholesterol, which provide 47% and 21% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Dietary fiber21%
- Vitamin C23%
- Vitamin E33%
- Thiamine28%
- Riboflavin (B2)20%
Good source of
10–19% of the daily value
- Folate (B9)19%
- Choline19%
- Iron16%
- Magnesium15%
- Manganese18%
Watch
20%+ of the daily value
- Saturated fat47%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Coconut oil
½ small raw Red onion
½ small Zucchini
¼ eggplant, unpeeled (approx 1-1/4 lb) Eggplant
½ tsp Thyme
½ tbsp Tomato paste
1 tsp Balsamic vinegar- 🥄¼ cup Water
4 oz Atlantic salmon
Directions
- 1
Fill a medium pot with water and bring to a gentle boil for poaching the salmon.
- 2
Heat the coconut oil in a large skillet or wide saucepan over medium-high heat. Add the chopped red onion, zucchini, and eggplant, and cook, stirring, until beginning to soften and brown, about 4 minutes.
- 3
Stir in the sprig of thyme and cook 1 minute. Add the tomato paste and cook, stirring, about 45 seconds.
- 4
Pour in the balsamic vinegar and water, bring to a boil, then reduce to a simmer and cook until the vegetables are tender and saucy, about 10 minutes, adding a splash more water if it gets too thick.
- 5
Season the poaching water with a pinch of salt if desired, reduce to a bare simmer, and gently add the salmon. Poach until just opaque and flakes easily, 6–10 minutes depending on thickness. Lift out with a slotted spoon and drain well.
- 6
Divide the ratatouille between plates and top with the poached salmon. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (424 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 72% |
| Folate (B9) | 75 μg | 19% |
| Vitamin B12 | 4 μg | 152% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 107 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 5% |
| Iron | 1 mg | 16% |
| Potassium | 969 mg | 21% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 336 mg | 48% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 28% |
| Manganese | 0.4 mg | 18% |
| 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 | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 173 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,301 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 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 364 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Quick Poached Salmon with Ratatouille?
One serving of Quick Poached Salmon with Ratatouille (1 serving) has 364 calories, which works out to 86 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Quick Poached Salmon with Ratatouille high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 28% 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 Quick Poached Salmon with Ratatouille keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quick Poached Salmon with Ratatouille?
80 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quick Poached Salmon with Ratatouille?
8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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