⏱ 25 min total

Skillet Salmon with Vegetables

Name: Skillet Salmon with Vegetables
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tsp Chili powder; ¼ tsp Paprika; ³⁄₁₆ tsp Garlic powder; ⅛ tsp Onion powder; ⅛ tsp, ground Cumin seed; ⅛ tsp Salt; ¼ tsp Parsley; ⅛ tsp Black pepper; ½ tbsp Lime juice; ¼ tsp Olive oil; 4 oz Atlantic salmon; ¼ large Summer squash; ¼ cup, chopped Onion; ½ cup chopped Broccoli; ¼ cup, chopped Red bell pepper; ½ tbsp Olive oil

Per 1 serving · 336 g · 16 ingredients

Calories

372

19%
of a 2,000 cal day

Protein
27g
28% of calories
Carbs
14g
15% of calories
Fat
24g
57% of calories

Portion

At a glance

One serving of Skillet Salmon with Vegetables (336 g) has 372 calories, with 27 g of protein, 14 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (53% DV), Vitamin C (124% DV) and Vitamin E (44% DV). Keep an eye on saturated fat and cholesterol, which provide 23% and 21% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

7.2g

Net carbs

10g

carbs minus fiber

Fiber

4.2g

6.1 g sugar

High in

20%+ of the daily value

Protein53%
Vitamin C124%
Vitamin E44%
Vitamin K49%
Thiamine31%
Riboflavin (B2)28%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin A12%
Magnesium16%
Zinc10%
Copper15%
Manganese16%

Watch

20%+ of the daily value

Saturated fat23%
Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Combine chili powder, paprika, garlic powder, onion powder, cumin, salt, parsley, pepper, lime juice, and olive oil in a bowl to make the salmon marinade.
2
Cut the salmon into 3/4-1 inch pieces, add to the marinade, and gently toss to coat.
3
Dice the squash, onions, broccoli, and red bell pepper.
4
Heat half of the remaining olive oil in a non-stick skillet over medium heat. Sauté the vegetables until tender, then set aside.
5
In the same skillet, add the remaining olive oil. Place salmon in the skillet with space between them and sauté in batches if needed.
6
Cook salmon for 1-3 minutes per side until golden brown.
7
Add the vegetables back to the skillet, toss gently to combine, and cook for an additional 1-2 minutes.
8
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (336 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	104 μg	12%
Vitamin C	112 mg	124%
Vitamin D	0 μg	0%
Vitamin E	7 mg	44%
Vitamin K	59 μg	49%
Thiamine	0.4 mg	31%
Riboflavin (B2)	0.4 mg	28%
Niacin	11 mg	69%
Vitamin B6	1 mg	83%
Folate (B9)	108 μg	27%
Vitamin B12	4 μg	153%
Pantothenic acid	2 mg	46%
Choline	109 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	68 mg	7%
Iron	2 mg	23%
Potassium	961 mg	20%
Magnesium	68 mg	16%
Phosphorus	365 mg	52%
Zinc	1 mg	10%
Copper	0.1 mg	15%
Manganese	0.4 mg	16%
Selenium	29 μg	53%

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	1,109 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	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0.2 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 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	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 372 calories

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

71min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in Skillet Salmon with Vegetables?

One serving of Skillet Salmon with Vegetables (1 serving) has 372 calories, which works out to 111 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Skillet Salmon with Vegetables high in protein?

It provides a solid 27 g of protein per serving (53% of the 50 g daily value), but protein supplies only 28% 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.

Are Skillet Salmon with Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Skillet Salmon with Vegetables?

398 mg per serving.

How much sugar is in Skillet Salmon with Vegetables?

6.1 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 (336 g)

Calories372

% Daily Value*

Total fat 24g	30%
Saturated fat 4.7g	23%
Trans fat 0g
Cholesterol 62mg	21%
Sodium 398mg	17%
Total carbohydrate 14g	5%
Dietary fiber 4.2g	15%
Total sugars 6.1g
Protein 27g

* 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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