⏱ 20 min total

Summer Salad with Grilled Salmon

Name: Summer Salad with Grilled Salmon
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 4 oz Atlantic salmon; ⅛ lb Asparagus; ¼ tbsp Olive oil; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; 1 cup Arugula; ⅛ cup Blueberries; ⅛ cup, chopped English walnuts; ⅛ cup, crumbled Feta cheese; 1 tbsp Olive oil; ¾ tbsp Balsamic vinegar; ¼ tbsp Dijon mustard

Per 1 serving · 275 g · 12 ingredients

Calories

497

25%
of a 2,000 cal day

Protein
30g
23% of calories
Carbs
11g
9% of calories
Fat
38g
68% of calories

Portion

At a glance

One serving of Summer Salad with Grilled Salmon (275 g) has 497 calories, with 30 g of protein, 11 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (59% DV), Vitamin E (23% DV) and Vitamin K (50% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 36% and 26% of the daily value.

Per 100 g

180cal

medium energy density

Protein per 100 cal

5.9g

Net carbs

carbs minus fiber

Fiber

3.1g

6.3 g sugar

High in

20%+ of the daily value

Protein59%
Vitamin E23%
Vitamin K50%
Thiamine34%
Riboflavin (B2)57%
Niacin62%

Good source of

10–19% of the daily value

Dietary fiber11%
Calcium17%
Potassium18%
Magnesium19%

Watch

20%+ of the daily value

Sodium27%
Saturated fat36%
Cholesterol26%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
If using a grill, preheat to medium-high. For broiling, set an oven rack near the top and preheat the broiler; line a baking sheet with foil.
2
Pat the salmon dry and cut into equal portions. Drizzle the salmon and trimmed asparagus with olive oil and season with the salt and black pepper.
3
Grill the salmon until just opaque and flakes easily, about 2–3 minutes per side depending on thickness. Grill the asparagus, turning often, until crisp-tender with light char, about 3–4 minutes.
4
Alternatively, arrange salmon and asparagus on the prepared sheet and broil. Cook asparagus until lightly charred, 3–4 minutes, turning as needed; remove if done. Continue broiling salmon until opaque, 6–10 minutes total, depending on thickness.
5
Slice the asparagus into 2-inch pieces. Divide arugula among bowls and top with blueberries, walnuts, and feta.
6
In a small jar, combine remaining olive oil, balsamic vinegar, and Dijon mustard. Seal and shake until emulsified.
7
Top each salad with a salmon portion and the asparagus pieces. Drizzle with dressing and serve immediately.

Vitamins & minerals

Amounts for 1 serving (275 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	83 μg	9%
Vitamin C	8 mg	9%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	23%
Vitamin K	60 μg	50%
Thiamine	0.4 mg	34%
Riboflavin (B2)	1 mg	57%
Niacin	10 mg	62%
Vitamin B6	1 mg	91%
Folate (B9)	99 μg	25%
Vitamin B12	4 μg	164%
Pantothenic acid	2 mg	49%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	173 mg	17%
Iron	3 mg	41%
Potassium	855 mg	18%
Magnesium	81 mg	19%
Phosphorus	389 mg	56%
Zinc	2 mg	20%
Copper	1 mg	70%
Manganese	1 mg	35%
Selenium	48 μg	86%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	548 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.3 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	0.1 μg	—
Fructose	2 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 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	17 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	12 g	—
Proline	1 g	—
Retinol	37 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	3 g	—
Total omega 6	6 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 497 calories

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

94min
Walking (3.5 mph)
60min
Cycling (moderate)
41min
Running (6 mph)
70min
Swimming laps

Common questions

How many calories are in Summer Salad with Grilled Salmon?

One serving of Summer Salad with Grilled Salmon (1 serving) has 497 calories, which works out to 180 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Summer Salad with Grilled Salmon high in protein?

It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 23% 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 Summer Salad with Grilled Salmon keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Summer Salad with Grilled Salmon?

613 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Summer Salad with Grilled Salmon?

6.3 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 (275 g)

Calories497

% Daily Value*

Total fat 38g	49%
Saturated fat 7.2g	36%
Trans fat 0g
Cholesterol 79mg	26%
Sodium 613mg	27%
Total carbohydrate 11g	4%
Dietary fiber 3.1g	11%
Total sugars 6.3g
Protein 30g

* 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

More recipes

View all