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Salmon and Mustard-Dill Couscous Salad⏱ 30 min total
Recipes

Salmon and Mustard-Dill Couscous Salad

Per 1 serving · 406 g · 11 ingredients

Calories
596
30%
of a 2,000 cal day
  • Protein
    31g
    21% of calories
  • Carbs
    39g
    26% of calories
  • Fat
    35g
    53% of calories
Portion

At a glance

One serving of Salmon and Mustard-Dill Couscous Salad (406 g) has 596 calories, with 31 g of protein, 39 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (61% DV), Vitamin E (28% DV) and Vitamin K (59% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 24% and 21% of the daily value.

Per 100 g
147cal
low energy density
Protein per 100 cal
5.1g
Net carbs
36g
carbs minus fiber
Fiber
3g
1.2 g sugar

High in

20%+ of the daily value

  • Protein61%
  • Vitamin E28%
  • Vitamin K59%
  • Thiamine30%
  • Riboflavin (B2)41%
  • Niacin66%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin C11%
  • Folate (B9)17%
  • Potassium17%
  • Magnesium16%
  • Zinc11%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat24%
  • Cholesterol21%

Ingredients

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

Directions

Prep 5 minCook 25 min
  1. 1

    Season the salmon with salt and pepper. Heat two-thirds of the olive oil in a 12-inch stainless steel skillet over medium-high heat until shimmering. Place the salmon skin-side down and reduce the heat to medium-low. Cook, pressing gently with a spatula, until the skin is crisp, about 6 minutes. If the skin resists lifting, continue cooking until it lifts easily.

  2. 2

    Flip the salmon and cook until the internal temperature reaches 120°F for medium-rare or 130°F for medium, about 1 minute longer. Transfer to a paper towel-lined plate to cool. Flake the salmon, discarding the skin.

  3. 3

    Wipe out the skillet. Add the remaining olive oil and heat over medium-high until shimmering. Add the thinly sliced shallot and a pinch of salt, cooking until softened, about 2 minutes.

  4. 4

    Add the couscous and cook, stirring, until lightly toasted and fragrant, about 1 minute. Stir in the broth and adjust the heat to maintain a simmer. Cook until most of the liquid is absorbed and the couscous is tender. Strain any excess liquid.

  5. 5

    In a large serving bowl, mix the mustard and lemon juice. Stir in the couscous, freshly chopped dill, and spinach, fluffing the couscous and wilting the spinach.

  6. 6

    Add the flaked salmon, season with salt and pepper, garnish with dill, and serve.

Vitamins & minerals

Amounts for 1 serving (406 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A71 μg
8%
Vitamin C10 mg
11%
Vitamin D0 μg
0%
Vitamin E4 mg
28%
Vitamin K71 μg
59%
Thiamine0.4 mg
30%
Riboflavin (B2)1 mg
41%
Niacin11 mg
66%
Vitamin B61 mg
81%
Folate (B9)67 μg
17%
Vitamin B124 μg
151%
Pantothenic acid2 mg
49%
Choline6 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium47 mg
5%
Iron2 mg
27%
Potassium798 mg
17%
Magnesium68 mg
16%
Phosphorus322 mg
46%
Zinc1 mg
11%
Copper0.4 mg
45%
Manganese0.5 mg
21%
Selenium44 μg
80%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene633 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0.3 g—
Eicosapentaenoic Acid (EPA)0.4 g—
Fluoride0.1 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats22 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol14 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 32 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 596 calories

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

  • 113min
    Walking (3.5 mph)
  • 72min
    Cycling (moderate)
  • 50min
    Running (6 mph)
  • 84min
    Swimming laps

Common questions

How many calories are in Salmon and Mustard-Dill Couscous Salad?

One serving of Salmon and Mustard-Dill Couscous Salad (1 serving) has 596 calories, which works out to 147 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Salmon and Mustard-Dill Couscous Salad high in protein?

It provides a solid 31 g of protein per serving (61% of the 50 g daily value), but protein supplies only 21% 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 Salmon and Mustard-Dill Couscous Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 26% 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 Mustard-Dill Couscous Salad?

1005 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Salmon and Mustard-Dill Couscous Salad?

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.

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