⏱ 45 min total

Sesame Crusted Wild Salmon

Name: Sesame Crusted Wild Salmon
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 1 tbsp Sesame seeds; 4 oz Atlantic salmon; ¼ tbsp Sesame oil; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Butter; ¼ medium Onion; ¾ tbsp Ginger root; ¾ tbsp Rice wine vinegar; ¼ cup Coconut milk

Per 1 serving · 229 g · 10 ingredients

Calories

471

24%
of a 2,000 cal day

Protein
26g
22% of calories
Carbs
7.1g
6% of calories
Fat
38g
72% of calories

Portion

✓ Keto-friendly
✓ Low sodium

At a glance

One serving of Sesame Crusted Wild Salmon (229 g) has 471 calories, with 26 g of protein, 7.1 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (53% DV), Vitamin E (28% DV) and thiamine (29% DV). Keep an eye on saturated fat and cholesterol, which provide 85% and 23% of the daily value.

Per 100 g

205cal

medium energy density

Protein per 100 cal

5.6g

Net carbs

carbs minus fiber

Fiber

1.6g

1.3 g sugar

High in

20%+ of the daily value

Protein53%
Vitamin E28%
Thiamine29%
Niacin67%
Vitamin B663%
Vitamin B12153%

Good source of

10–19% of the daily value

Riboflavin (B2)16%
Folate (B9)13%
Choline18%
Calcium12%
Potassium14%
Zinc14%

Watch

20%+ of the daily value

Saturated fat85%
Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Preheat oven to 450°F.
2
Toast the sesame seeds in the oven for 5 minutes or until browned.
3
Rub the top of the salmon with sesame oil, sprinkle with salt and pepper to taste, and dredge the tops of the salmon in the toasted sesame seeds
4
Lightly butter a baking dish, place salmon on top, and bake in the oven for 10-15 minutes, depending on the thickness of the salmon.
5
While the salmon is baking, melt the remaining butter over medium-high heat and sauté the onion and ginger for about 5 minutes.
6
Season the mixture with salt and pepper, then add the rice vinegar and sauté until the vinegar evaporates.
7
Stir in the coconut milk and bring to a boil for 2 minutes, then reduce heat to low and wait for the salmon to finish.
8
Divide the mixture between plates and top with the baked salmon.

Vitamins & minerals

Amounts for 1 serving (229 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	24 μg	3%
Vitamin C	7 mg	8%
Vitamin D	0 μg	0%
Vitamin E	4 mg	28%
Vitamin K	1 μg	1%
Thiamine	0.3 mg	29%
Riboflavin (B2)	0.2 mg	16%
Niacin	11 mg	67%
Vitamin B6	1 mg	63%
Folate (B9)	52 μg	13%
Vitamin B12	4 μg	153%
Pantothenic acid	2 mg	38%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	117 mg	12%
Iron	4 mg	46%
Potassium	638 mg	14%
Magnesium	93 mg	22%
Phosphorus	394 mg	56%
Zinc	1 mg	14%
Copper	1 mg	59%
Manganese	1 mg	32%
Selenium	31 μg	56%

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	3 g	—
Beta carotene	6 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.4 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	0.4 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	8 g	—
Proline	1 g	—
Retinol	24 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	0.2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 471 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

89min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Sesame Crusted Wild Salmon?

One serving of Sesame Crusted Wild Salmon (1 serving) has 471 calories, which works out to 205 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Sesame Crusted Wild Salmon high in protein?

It provides a solid 26 g of protein per serving (53% 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 Sesame Crusted Wild Salmon keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Sesame Crusted Wild Salmon?

116 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Sesame Crusted Wild Salmon?

1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (229 g)

Calories471

% Daily Value*

Total fat 38g	49%
Saturated fat 17g	85%
Trans fat 0.1g
Cholesterol 70mg	23%
Sodium 116mg	5%
Total carbohydrate 7.1g	3%
Dietary fiber 1.6g	6%
Total sugars 1.3g
Protein 26g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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