⏱ 40 min totalSalmon with Pineapple Salsa and Spicy Chile Sauce
Per 1 serving · 217 g · 11 ingredients
of a 2,000 cal day
- Protein29g25% of calories
- Carbs13g11% of calories
- Fat33g64% of calories
At a glance
One serving of Salmon with Pineapple Salsa and Spicy Chile Sauce (217 g) has 467 calories, with 29 g of protein, 13 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (59% DV), Vitamin C (30% DV) and Vitamin E (40% DV). Keep an eye on saturated fat and cholesterol, which provide 32% and 28% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin C30%
- Vitamin E40%
- Vitamin K23%
- Thiamine29%
- Niacin78%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Folate (B9)12%
- Potassium12%
- Magnesium11%
- Copper12%
- Manganese18%
Watch
20%+ of the daily value
- Saturated fat32%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Mayonnaise- 🥄⅛ pieces Chipotle peppers
¼ cup, chunks Pineapple
½ tbsp Orange marmalade
¼ tbsp Lime juice
¼ tsp Ginger root
½ tbsp Cilantro- 🥄¼ dash Salt
¼ dash Black pepper
5 oz Atlantic salmon
¼ tbsp Olive oil
Directions
- 1
Peel and finely mince the ginger and cilantro. Chop the pineapple into small chunks. Finely chop the chipotle pepper.
- 2
Stir the mayonnaise and chopped chipotle together in a small bowl. Set aside.
- 3
In another bowl, combine the pineapple, orange marmalade, lime juice, ginger, and cilantro. Season the salsa with salt and black pepper to taste.
- 4
Pat the salmon dry. Brush with olive oil and season both sides with salt and black pepper.
- 5
Heat a large skillet over medium-high. Add the salmon and cook until just opaque in the center, about 4–6 minutes per side depending on thickness.
- 6
Plate the salmon, spoon the chipotle mayonnaise over the top, and serve with the pineapple salsa alongside.
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 27 mg | 30% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 27 μg | 23% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 13 mg | 78% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 5 μg | 192% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 9% |
| Potassium | 587 mg | 12% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 348 mg | 50% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.4 mg | 18% |
| Selenium | 34 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 38 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 1 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 467 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Salmon with Pineapple Salsa and Spicy Chile Sauce?
One serving of Salmon with Pineapple Salsa and Spicy Chile Sauce (1 serving) has 467 calories, which works out to 215 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Salmon with Pineapple Salsa and Spicy Chile Sauce high in protein?
It provides a solid 29 g of protein per serving (59% of the 50 g daily value), but protein supplies only 25% 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 with Pineapple Salsa and Spicy Chile Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 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 with Pineapple Salsa and Spicy Chile Sauce?
232 mg per serving.
How much sugar is in Salmon with Pineapple Salsa and Spicy Chile Sauce?
10 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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