⏱ 25 min totalSeared Salmon with Balsamic Glaze
Per 1 serving · 270 g · 8 ingredients
of a 2,000 cal day
- Protein45g50% of calories
- Carbs7.6g8% of calories
- Fat17g42% of calories
- ✓ Protein-dense
At a glance
One serving of Seared Salmon with Balsamic Glaze (270 g) has 375 calories, with 45 g of protein, 7.6 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (50% of calories). It is high in protein (90% DV), thiamine (43% DV) and riboflavin (b2) (66% DV). Keep an eye on cholesterol, which provides 42% of the daily value.
High in
20%+ of the daily value
- Protein90%
- Thiamine43%
- Riboflavin (B2)66%
- Niacin111%
- Vitamin B6143%
- Vitamin B12300%
Good source of
10–19% of the daily value
- Folate (B9)14%
- Magnesium16%
- Zinc13%
Watch
20%+ of the daily value
- Cholesterol42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Atlantic salmon- 🥄¼ dash Salt
¼ dash Black pepper- 🥄1 tbsp Water
1 tsp packed Brown sugar
1 tsp Lemon juice
1 tbsp Balsamic vinegar
½ tsp Canola oil
Directions
- 1
Stir together vinegar, water, lemon juice, and brown sugar.
- 2
Pat salmon dry and season with salt and pepper.
- 3
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes.
- 4
Turn fish over and sear until just cooked through, 3 to 4 minutes more.
- 5
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
- 6
Spoon glaze over salmon.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 27 μg | 3% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 1 mg | 66% |
| Niacin | 18 mg | 111% |
| Vitamin B6 | 2 mg | 143% |
| Folate (B9) | 58 μg | 14% |
| Vitamin B12 | 7 μg | 300% |
| Pantothenic acid | 4 mg | 76% |
| Choline | 0.4 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 36 mg | 4% |
| Iron | 2 mg | 24% |
| Potassium | 1,141 mg | 24% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 457 mg | 65% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 63% |
| Manganese | 0.1 mg | 2% |
| Selenium | 83 μg | 151% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 0.1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 3 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 | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 2 g | — |
| Retinol | 27 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Seared Salmon with Balsamic Glaze?
One serving of Seared Salmon with Balsamic Glaze (1 serving) has 375 calories, which works out to 139 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Seared Salmon with Balsamic Glaze high in protein?
Yes. It has 45 g of protein per serving, and 50% of its calories come from protein (12 g of protein per 100 calories).
Is Seared Salmon with Balsamic Glaze keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Seared Salmon with Balsamic Glaze?
144 mg per serving.
How much sugar is in Seared Salmon with Balsamic Glaze?
7 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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