⏱ 55 min total

Roast Salmon and Broccoli with Chile-Caper Vinaigrette

Name: Roast Salmon and Broccoli with Chile-Caper Vinaigrette
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: ¼ bunch Broccoli; 1 tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Rice wine vinegar; 5 oz Atlantic salmon; ¼ pepper Jalapeno peppers; ½ tbsp, drained Capers

Per 1 serving · 323 g · 8 ingredients

Calories

469

24%
of a 2,000 cal day

Protein
33g
28% of calories
Carbs
11g
9% of calories
Fat
33g
63% of calories

Portion

At a glance

One serving of Roast Salmon and Broccoli with Chile-Caper Vinaigrette (323 g) has 469 calories, with 33 g of protein, 11 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (67% DV), Vitamin C (162% DV) and Vitamin E (56% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 26% of the daily value.

Per 100 g

145cal

low energy density

Protein per 100 cal

7.1g

Net carbs

carbs minus fiber

Fiber

4.2g

2.7 g sugar

High in

20%+ of the daily value

Protein67%
Vitamin C162%
Vitamin E56%
Vitamin K138%
Thiamine32%
Riboflavin (B2)32%

Good source of

10–19% of the daily value

Dietary fiber15%
Magnesium17%
Zinc10%
Copper18%
Manganese14%

Watch

20%+ of the daily value

Saturated fat31%
Cholesterol26%

Ingredients

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

Directions

Prep 10 minCook 45 min

1
Preheat oven to 400°F.
2
Cut broccoli into small florets. Thinly slice jalapeno into rings, removing seeds if desired.
3
Toss broccoli with half of the olive oil on a large rimmed baking sheet, and season with salt and pepper. Roast, tossing occasionally, until crisp-tender, about 12-15 minutes.
4
Rub salmon with the remaining olive oil, and season with salt and pepper. Push broccoli to the edges of the baking sheet and place salmon in the center. Roast until salmon is opaque throughout and broccoli is tender, about 10-15 minutes.
5
Meanwhile, combine jalapeno, vinegar, and a pinch of salt in a small bowl and let sit until jalapeno is slightly softened, about 10 minutes. Mix in capers and remaining oil, and season with salt and pepper.
6
Serve salmon and broccoli drizzled with chile-caper vinaigrette.

Vitamins & minerals

Amounts for 1 serving (323 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	145 mg	162%
Vitamin D	0 μg	0%
Vitamin E	8 mg	56%
Vitamin K	165 μg	138%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.4 mg	32%
Niacin	13 mg	83%
Vitamin B6	1 mg	89%
Folate (B9)	135 μg	34%
Vitamin B12	5 μg	191%
Pantothenic acid	3 mg	61%
Choline	140 mg	26%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	2 mg	21%
Potassium	1,006 mg	21%
Magnesium	72 mg	17%
Phosphorus	442 mg	63%
Zinc	1 mg	10%
Copper	0.2 mg	18%
Manganese	0.3 mg	14%
Selenium	38 μg	69%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	40 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	572 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	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	2 g	—
Lactose	0.3 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0.3 g	—
Methionine	1 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 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 469 calories

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

89min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Roast Salmon and Broccoli with Chile-Caper Vinaigrette?

One serving of Roast Salmon and Broccoli with Chile-Caper Vinaigrette (1 serving) has 469 calories, which works out to 145 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Roast Salmon and Broccoli with Chile-Caper Vinaigrette high in protein?

It provides a solid 33 g of protein per serving (67% 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 Roast Salmon and Broccoli with Chile-Caper Vinaigrette keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roast Salmon and Broccoli with Chile-Caper Vinaigrette?

279 mg per serving.

How much sugar is in Roast Salmon and Broccoli with Chile-Caper Vinaigrette?

2.7 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 (323 g)

Calories469

% Daily Value*

Total fat 33g	42%
Saturated fat 6.3g	31%
Trans fat 0g
Cholesterol 78mg	26%
Sodium 279mg	12%
Total carbohydrate 11g	4%
Dietary fiber 4.2g	15%
Total sugars 2.7g
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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