⏱ 40 min total

Salmon Baked in Foil

Name: Salmon Baked in Foil
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 oz Atlantic salmon; ¾ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ½ cup Tomatoes; ½ shallot (medium) Shallots; ½ tbsp Lemon juice; ¼ tsp, ground Oregano; ¼ tsp, ground Thyme

Per 1 serving · 302 g · 9 ingredients

Calories

329

17%
of a 2,000 cal day

Protein
30g
36% of calories
Carbs
8.8g
11% of calories
Fat
20g
53% of calories

Portion

✓ Protein-dense

At a glance

One serving of Salmon Baked in Foil (302 g) has 329 calories, with 30 g of protein, 8.8 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (59% DV), Vitamin C (22% DV) and thiamine (85% DV). Keep an eye on cholesterol, which provides 26% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

3.3g

4.9 g sugar

High in

20%+ of the daily value

Protein59%
Vitamin C22%
Thiamine85%
Riboflavin (B2)46%
Niacin75%
Vitamin B6102%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin E15%
Vitamin K15%
Folate (B9)14%
Magnesium14%
Zinc11%

Watch

20%+ of the daily value

Cholesterol26%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Preheat the oven to 400°F.
2
Sprinkle the salmon with one-third of the olive oil, salt, and pepper.
3
In a medium bowl, mix the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt, and pepper.
4
Place a salmon fillet, oiled side down, on a sheet of foil. Wrap the ends of the foil to form a spiral shape.
5
Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely, and seal the packets closed.
6
Place the foil packet on a heavy, large baking sheet. Repeat with the remaining salmon fillets.
7
Bake until the salmon is just cooked through to 145°F, about 25 minutes. Transfer the foil packets to plates using a large metal spatula and serve.

Vitamins & minerals

Amounts for 1 serving (302 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	20 mg	22%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	18 μg	15%
Thiamine	1 mg	85%
Riboflavin (B2)	1 mg	46%
Niacin	12 mg	75%
Vitamin B6	1 mg	102%
Folate (B9)	56 μg	14%
Vitamin B12	4 μg	187%
Pantothenic acid	3 mg	51%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	3 mg	34%
Potassium	1,011 mg	22%
Magnesium	60 mg	14%
Phosphorus	319 mg	46%
Zinc	1 mg	11%
Copper	0.5 mg	50%
Manganese	0.2 mg	10%
Selenium	53 μg	96%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	307 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	0.4 g	—
Eicosapentaenoic Acid (EPA)	0.5 g	—
Fluoride	6 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	3,044 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	17 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 329 calories

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

62min
Walking (3.5 mph)
40min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in Salmon Baked in Foil?

One serving of Salmon Baked in Foil (1 serving) has 329 calories, which works out to 109 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Salmon Baked in Foil high in protein?

Yes. It has 30 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).

Is Salmon Baked in Foil keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 11% 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 Baked in Foil?

242 mg per serving.

How much sugar is in Salmon Baked in Foil?

4.9 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 (302 g)

Calories329

% Daily Value*

Total fat 20g	25%
Saturated fat 2.8g	14%
Trans fat 0g
Cholesterol 78mg	26%
Sodium 242mg	11%
Total carbohydrate 8.8g	3%
Dietary fiber 3.3g	12%
Total sugars 4.9g
Protein 30g

* 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

More recipes

View all