⏱ 45 min totalSalmon with Avocado Feta and Pumpkin Seeds
Per 1 serving · 306 g · 11 ingredients
of a 2,000 cal day
- Protein42g30% of calories
- Carbs9.5g7% of calories
- Fat39g63% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Salmon with Avocado Feta and Pumpkin Seeds (306 g) has 553 calories, with 42 g of protein, 9.5 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (83% DV), thiamine (41% DV) and riboflavin (b2) (73% DV). Keep an eye on saturated fat and cholesterol, which provide 46% and 40% of the daily value.
High in
20%+ of the daily value
- Protein83%
- Thiamine41%
- Riboflavin (B2)73%
- Niacin94%
- Vitamin B6129%
- Folate (B9)26%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin C15%
- Vitamin E16%
- Vitamin K18%
- Calcium18%
Watch
20%+ of the daily value
- Saturated fat46%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ tsp Olive oil
6 oz Atlantic salmon
1 tbsp Pepitas- 🥄½ dash Salt
¼ fruit Avocado
⅛ medium Onion
1 tsp Sesame oil
1 oz Feta cheese
½ tbsp Cilantro
½ sprig Watercress
½ lime yields Lime juice
Directions
- 1
Preheat your grill to maximum. Drizzle a little olive oil over the skin side of the salmon, place it on a grill pan or baking tray, and slide under the hot grill.
- 2
Cook for 6 minutes on the skin side, then carefully flip and grill for an additional 4 minutes. Turn off the grill and keep the salmon warm until ready to serve.
- 3
While the salmon is cooking, toast the pumpkin seeds in a dry frying pan over high heat for about 2 minutes, or until they start to brown and pop. Remove pan from heat and season with a little salt.
- 4
In a bowl, mash the avocado with a fork. Add the onion, sesame oil, and cilantro, mixing until well combined.
- 5
Place the salmon on a plate, removing the skin. Top with the avocado mixture, scatter feta over it, sprinkle with toasted pumpkin seeds, add watercress, and finish with a squeeze of lime juice.
Vitamins & minerals
Amounts for 1 serving (306 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 13 mg | 15% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 1 mg | 73% |
| Niacin | 15 mg | 94% |
| Vitamin B6 | 2 mg | 129% |
| Folate (B9) | 102 μg | 26% |
| Vitamin B12 | 6 μg | 246% |
| Pantothenic acid | 4 mg | 79% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 178 mg | 18% |
| Iron | 3 mg | 33% |
| Potassium | 1,213 mg | 26% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 569 mg | 81% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 71% |
| Manganese | 0.5 mg | 21% |
| Selenium | 67 μg | 123% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 83 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 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 | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 2 g | — |
| Retinol | 56 μg | — |
| Serine | 2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 553 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Salmon with Avocado Feta and Pumpkin Seeds?
One serving of Salmon with Avocado Feta and Pumpkin Seeds (1 serving) has 553 calories, which works out to 181 calories per 100 g. That is about 28% of a 2,000-calorie day.
Are Salmon with Avocado Feta and Pumpkin Seeds high in protein?
Yes. It has 42 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Are Salmon with Avocado Feta and Pumpkin Seeds keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Salmon with Avocado Feta and Pumpkin Seeds?
418 mg per serving.
How much sugar is in Salmon with Avocado Feta and Pumpkin Seeds?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving