⏱ 20 min totalSeared Salmon with Watercress and Warm Orange Dressing
Per 1 serving · 621 g · 11 ingredients
of a 2,000 cal day
- Protein29g17% of calories
- Carbs49g28% of calories
- Fat43g55% of calories
At a glance
One serving of Seared Salmon with Watercress and Warm Orange Dressing (621 g) has 692 calories, with 29 g of protein, 49 g of carbohydrates and 43 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (59% DV), dietary fiber (29% DV) and Vitamin A (50% DV). Keep an eye on saturated fat and cholesterol, which provide 36% and 21% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber29%
- Vitamin A50%
- Vitamin C215%
- Vitamin E65%
- Vitamin K550%
Good source of
10–19% of the daily value
- Choline19%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat36%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup, chopped Watercress
2 small Radishes
2 tbsp Olive oil- 🥄1 dash Salt
1 tbsp Rice wine vinegar
1 cup, chunks Pineapple
4 oz Atlantic salmon
1 cup, chopped Kale
1 medium orange Blood Oranges
1 tsp Honey
1 dash Black pepper
Directions
- 1
Remove the thicker stems from the watercress and roughly chop. Slice the radishes.
- 2
Toss the watercress with half of the olive oil and a pinch of salt. Sprinkle with one-third of the vinegar. Arrange on a serving platter, topping with pineapple and radish slices.
- 3
Heat the remaining oil in a skillet over medium-high heat. Season the salmon with salt and sear until cooked through, about 4-6 minutes, reaching an internal temperature of 145°F. Arrange the salmon on the salad.
- 4
For the dressing, juice the blood orange. Combine with the remaining vinegar and honey in the pan. Boil and reduce until slightly thickened, about 3 minutes. Drizzle over the salad and salmon.
- 5
Serve immediately with fresh ground pepper over top of the salad.
Vitamins & minerals
Amounts for 1 serving (621 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 449 μg | 50% |
| Vitamin C | 194 mg | 215% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 10 mg | 65% |
| Vitamin K | 660 μg | 550% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 161 μg | 40% |
| Vitamin B12 | 4 μg | 153% |
| Pantothenic acid | 2 mg | 47% |
| Choline | 105 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 257 mg | 26% |
| Iron | 2 mg | 30% |
| Potassium | 1,420 mg | 30% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 390 mg | 56% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 145% |
| Manganese | 2 mg | 94% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 5,331 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.2 g | — |
| Glucose | 5 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 | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 24 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 10 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 692 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 131minWalking (3.5 mph)
- 83minCycling (moderate)
- 58minRunning (6 mph)
- 97minSwimming laps
Common questions
How many calories are in Seared Salmon with Watercress and Warm Orange Dressing?
One serving of Seared Salmon with Watercress and Warm Orange Dressing (1 serving) has 692 calories, which works out to 111 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is Seared Salmon with Watercress and Warm Orange Dressing high in protein?
It provides a solid 29 g of protein per serving (59% of the 50 g daily value), but protein supplies only 17% 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 Seared Salmon with Watercress and Warm Orange Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 28% 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 Watercress and Warm Orange Dressing?
280 mg per serving.
How much sugar is in Seared Salmon with Watercress and Warm Orange Dressing?
38 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
368 calPineapple & Avocado Salad1 serving
363 calRoasted Pineapple with Honey and Pistachios1 serving
156 calTropical Fruit Salad1 serving
204 calFruit and Berry Compote1 serving
576 calCoconut Rum Grilled Pineapple with Ice Cream1 serving
143 calMexican Pineapple Salad1 serving
111 calMango Pineapple Green Smoothie1 serving
615 calHawaiian Salad1 serving