⏱ 55 min total

Roasted Salmon Over Garlicky Kale

Name: Roasted Salmon Over Garlicky Kale
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: 3 clove Garlic; 1 tbsp Olive oil; 5 oz Atlantic salmon; ⅛ tsp Salt; ¾ cup, chopped Kale

Per 1 serving · 215 g · 5 ingredients

Calories

452

23%
of a 2,000 cal day

Protein
32g
28% of calories
Carbs
7.4g
7% of calories
Fat
33g
66% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Roasted Salmon Over Garlicky Kale (215 g) has 452 calories, with 32 g of protein, 7.4 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (63% DV), Vitamin A (28% DV) and Vitamin C (76% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 26% of the daily value.

Per 100 g

210cal

medium energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

1.2 g sugar

High in

20%+ of the daily value

Protein63%
Vitamin A28%
Vitamin C76%
Vitamin E52%
Vitamin K303%
Thiamine32%

Good source of

10–19% of the daily value

Calcium10%
Iron18%
Potassium17%
Magnesium15%

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 the oven to 400°F.
2
Cut off the top of the garlic bulb, place it face up, drizzle with one-fourth of the olive oil, cover with tin foil, and roast for 30 minutes or until soft.
3
Lightly rub the salmon with one-third of the remaining olive oil and salt, then set aside.
4
Massage the chopped kale with half of the remaining olive oil.
5
In a skillet, heat the remaining olive oil and the roasted garlic.
6
Add the massaged kale and sauté until wilted, sprinkling with salt as desired.
7
While the kale is cooking, set the oven to broil on high and place the salmon in the oven. Broil for 7-9 minutes, depending on the size of the fish.
8
To serve, place the kale on a plate and top with the salmon. Enjoy!

Vitamins & minerals

Amounts for 1 serving (215 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	251 μg	28%
Vitamin C	69 mg	76%
Vitamin D	0 μg	0%
Vitamin E	8 mg	52%
Vitamin K	363 μg	303%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.3 mg	22%
Niacin	13 mg	80%
Vitamin B6	1 mg	88%
Folate (B9)	108 μg	27%
Vitamin B12	5 μg	191%
Pantothenic acid	2 mg	46%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	105 mg	10%
Iron	1 mg	18%
Potassium	798 mg	17%
Magnesium	64 mg	15%
Phosphorus	400 mg	57%
Zinc	1 mg	8%
Copper	1 mg	93%
Manganese	0.5 mg	22%
Selenium	36 μg	65%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	27 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	2,979 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	1 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 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 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 452 calories

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

86min
Walking (3.5 mph)
54min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in Roasted Salmon Over Garlicky Kale?

One serving of Roasted Salmon Over Garlicky Kale (1 serving) has 452 calories, which works out to 210 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Roasted Salmon Over Garlicky Kale high in protein?

It provides a solid 32 g of protein per serving (63% 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 Roasted Salmon Over Garlicky Kale keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Roasted Salmon Over Garlicky Kale?

395 mg per serving.

How much sugar is in Roasted Salmon Over Garlicky Kale?

1.2 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 (215 g)

Calories452

% Daily Value*

Total fat 33g	42%
Saturated fat 6.2g	31%
Trans fat 0g
Cholesterol 78mg	26%
Sodium 395mg	17%
Total carbohydrate 7.4g	3%
Dietary fiber 2g	7%
Total sugars 1.2g
Protein 32g

* 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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