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Salmon Fillet with Soy Glaze⏱ 40 min total
Recipes

Salmon Fillet with Soy Glaze

Per 1 serving · 153 g · 4 ingredients

Calories
309
15%
of a 2,000 cal day
  • Protein
    25g
    33% of calories
  • Carbs
    14g
    19% of calories
  • Fat
    16g
    48% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Salmon Fillet with Soy Glaze (153 g) has 309 calories, with 25 g of protein, 14 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (50% DV), Vitamin E (28% DV) and thiamine (22% DV). Keep an eye on sodium and cholesterol, which provide 47% and 21% of the daily value.

Per 100 g
202cal
medium energy density
Protein per 100 cal
8.1g
Net carbs
14g
carbs minus fiber
Fiber
0.1g
12 g sugar

High in

20%+ of the daily value

  • Protein50%
  • Vitamin E28%
  • Thiamine22%
  • Riboflavin (B2)36%
  • Niacin66%
  • Vitamin B657%

Good source of

10–19% of the daily value

  • Choline17%
  • Iron10%
  • Potassium10%
  • Magnesium10%

Watch

20%+ of the daily value

  • Sodium47%
  • Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 30 min
  1. 1

    Preheat oven to 450°F. Line bottom of a broiler pan with foil, then oil rack of pan.

  2. 2

    Boil soy sauce and maple syrup in a small saucepan over moderate heat until glaze is reduced to 1/3 cup (for original 4 serving recipe), about 5 minutes.

  3. 3

    Arrange salmon, skin side down, on rack of broiler pan and pat dry. Reserve about a third of the glaze in a small bowl for brushing after broiling. Brush salmon generously with some of remaining glaze. Let stand 5 minutes, then brush with more glaze.

  4. 4

    Roast salmon in middle of oven 10 minutes. Turn on broiler and brush salmon with glaze again, then broil 4 to 5 inches from heat until just cooked through, 3 to 5 minutes.

  5. 5

    Transfer salmon with 2 wide metal spatulas to a platter, then brush with reserved glaze using a clean brush.

Vitamins & minerals

Amounts for 1 serving (153 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C4 mg
5%
Vitamin D0 μg
0%
Vitamin E4 mg
28%
Vitamin K1 μg
1%
Thiamine0.3 mg
22%
Riboflavin (B2)0.5 mg
36%
Niacin11 mg
66%
Vitamin B61 mg
57%
Folate (B9)33 μg
8%
Vitamin B124 μg
153%
Pantothenic acid2 mg
36%
Choline96 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium34 mg
3%
Iron1 mg
10%
Potassium492 mg
10%
Magnesium42 mg
10%
Phosphorus296 mg
42%
Zinc1 mg
7%
Copper0.1 mg
8%
Manganese1 mg
30%
Selenium27 μg
50%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0.4 g—
Eicosapentaenoic Acid (EPA)1 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose12 g—
Theobromine0 mg—
Threonine1 g—
Total omega 33 g—
Total omega 60.3 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 309 calories

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

  • 59min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Salmon Fillet with Soy Glaze?

One serving of Salmon Fillet with Soy Glaze (1 serving) has 309 calories, which works out to 202 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Salmon Fillet with Soy Glaze high in protein?

Yes. It has 25 g of protein per serving, and 33% of its calories come from protein (8.1 g of protein per 100 calories).

Is Salmon Fillet with Soy Glaze keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 19% 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 Fillet with Soy Glaze?

1075 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Salmon Fillet with Soy Glaze?

12 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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