⏱ 45 min totalSalmon Wellington
Per 1 serving · 378 g · 13 ingredients
of a 2,000 cal day
- Protein41g22% of calories
- Carbs32g17% of calories
- Fat51g61% of calories
At a glance
One serving of Salmon Wellington (378 g) has 748 calories, with 41 g of protein, 32 g of carbohydrates and 51 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (82% DV), Vitamin A (75% DV) and Vitamin C (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 105% and 75% of the daily value.
High in
20%+ of the daily value
- Protein82%
- Vitamin A75%
- Vitamin C37%
- Vitamin E45%
- Vitamin K368%
- Thiamine44%
Good source of
10–19% of the daily value
- Dietary fiber12%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat105%
- Cholesterol75%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Butter
1 cloves, minced Garlic
¼ medium Onion
3 cup Spinach- 🥄½ dash Salt
½ dash Black pepper
2 tbsp Breadcrumbs
2 oz Cream cheese
2 tbsp Parmesan cheese
1 tbsp Dill
½ shell Puff pastry
4 oz Atlantic salmon
½ large Egg
Directions
- 1
Preheat oven to 425°F.
- 2
In a pan over medium heat, melt butter.
- 3
Add garlic and onions, cooking until translucent.
- 4
Add spinach, salt, and pepper, cooking until spinach is wilted.
- 5
Add breadcrumbs, cream cheese, parmesan, and dill, stirring until evenly combined. Remove from heat.
- 6
Smooth out puff pastry on a cutting board. Place salmon in the middle, season with salt and pepper.
- 7
Top salmon with spinach mixture, then fold puff pastry edges over, trimming excess. Flip and transfer to a baking sheet.
- 8
Brush pastry with beaten egg, score the top, and brush again.
- 9
Bake for 20-25 minutes until golden brown.
Vitamins & minerals
Amounts for 1 serving (378 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 675 μg | 75% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 442 μg | 368% |
| Thiamine | 1 mg | 44% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 13 mg | 78% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 267 μg | 67% |
| Vitamin B12 | 5 μg | 194% |
| Pantothenic acid | 3 mg | 57% |
| Choline | 197 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 366 mg | 37% |
| Iron | 5 mg | 61% |
| Potassium | 1,199 mg | 26% |
| Magnesium | 128 mg | 31% |
| Phosphorus | 578 mg | 83% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 48% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 5,100 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 3 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 248 μg | — |
| Serine | 2 g | — |
| Starch | 9 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 748 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 142minWalking (3.5 mph)
- 90minCycling (moderate)
- 62minRunning (6 mph)
- 105minSwimming laps
Common questions
How many calories are in Salmon Wellington?
One serving of Salmon Wellington (1 serving) has 748 calories, which works out to 198 calories per 100 g. That is about 37% of a 2,000-calorie day.
Is Salmon Wellington high in protein?
It provides a solid 41 g of protein per serving (82% of the 50 g daily value), but protein supplies only 22% 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 Wellington keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 17% 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 Wellington?
785 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salmon Wellington?
6 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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