⏱ 40 min totalSalmon and Fragrant Lentils
Per 1 serving · 618 g · 12 ingredients
of a 2,000 cal day
- Protein43g30% of calories
- Carbs79g55% of calories
- Fat10g16% of calories
- ✓ Protein-dense
At a glance
One serving of Salmon and Fragrant Lentils (618 g) has 564 calories, with 43 g of protein, 79 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (85% DV), dietary fiber (59% DV) and Vitamin A (72% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein85%
- Dietary fiber59%
- Vitamin A72%
- Vitamin C221%
- Vitamin E30%
- Vitamin K447%
Good source of
10–19% of the daily value
- Choline14%
Watch
20%+ of the daily value
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon
½ lemon yields Lemon juice
3 medium Scallions
1 cloves, minced Garlic
1 medium Red bell pepper
4 medium White mushrooms
1 tsp, ground Cumin seed
1 tsp Coriander seed
1 tsp Turmeric
¼ cup White rice
3 cup Spinach
½ cup Lentils
Directions
- 1
Preheat the oven to 350°F. Rinse the rice and cook according to package directions.
- 2
Place the salmon on a foil-lined baking tray. Squeeze over the lemon juice and scatter the scallions, garlic, bell pepper, and mushrooms around and on top.
- 3
Cover the tray tightly with foil and bake until the salmon flakes easily, 10–12 minutes depending on thickness.
- 4
Meanwhile, drain and rinse the lentils. Warm them in a skillet over medium heat with the cumin, coriander, and turmeric plus a splash of water or a little oil, stirring until hot.
- 5
Fold in the cooked rice, then stir in the spinach until just wilted, 1–2 minutes. Adjust seasoning to taste.
- 6
Serve the fragrant lentils and rice in a bowl or on a plate and top with the baked salmon and vegetables.
Vitamins & minerals
Amounts for 1 serving (618 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 647 μg | 72% |
| Vitamin C | 199 mg | 221% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 30% |
| Vitamin K | 536 μg | 447% |
| Thiamine | 1 mg | 72% |
| Riboflavin (B2) | 1 mg | 90% |
| Niacin | 17 mg | 105% |
| Vitamin B6 | 2 mg | 143% |
| Folate (B9) | 590 μg | 148% |
| Vitamin B12 | 4 μg | 149% |
| Pantothenic acid | 5 mg | 91% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 229 mg | 23% |
| Iron | 14 mg | 172% |
| Potassium | 2,239 mg | 48% |
| Magnesium | 205 mg | 49% |
| Phosphorus | 647 mg | 92% |
| Zinc | 4 mg | 38% |
| Copper | 1 mg | 124% |
| Manganese | 3 mg | 118% |
| Selenium | 60 μg | 110% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 7,293 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 14 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 564 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 107minWalking (3.5 mph)
- 68minCycling (moderate)
- 47minRunning (6 mph)
- 79minSwimming laps
Common questions
How many calories are in Salmon and Fragrant Lentils?
One serving of Salmon and Fragrant Lentils (1 serving) has 564 calories, which works out to 91 calories per 100 g. That is about 28% of a 2,000-calorie day.
Are Salmon and Fragrant Lentils high in protein?
Yes. It has 43 g of protein per serving, and 30% of its calories come from protein (7.6 g of protein per 100 calories).
Are Salmon and Fragrant Lentils keto-friendly?
It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salmon and Fragrant Lentils?
382 mg per serving.
How much sugar is in Salmon and Fragrant Lentils?
10 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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