⏱ 20 min totalSuperfood Baked Salmon
Per 1 serving · 263 g · 11 ingredients
of a 2,000 cal day
- Protein25g28% of calories
- Carbs16g18% of calories
- Fat21g54% of calories
- ✓ Low sodium
At a glance
One serving of Superfood Baked Salmon (263 g) has 342 calories, with 25 g of protein, 16 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (50% DV), Vitamin C (75% DV) and Vitamin K (87% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Vitamin C75%
- Vitamin K87%
- Thiamine31%
- Riboflavin (B2)38%
- Niacin59%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E17%
- Folate (B9)15%
- Potassium18%
- Magnesium13%
- Zinc10%
Watch
20%+ of the daily value
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon
½ cup Brussels sprouts
¼ cup Blueberries
1 tbsp, chopped Basil
1 tbsp Olive oil
¾ tbsp Balsamic vinegar
½ cloves, minced Garlic
¼ dash Black pepper- 🥄¼ dash Salt
¼ fruit without seeds Lemon
¼ lemon yields Lemon juice
Directions
- 1
Preheat the oven to 400°F.
- 2
Clean the salmon fillets and place them on a lined sheet pan.
- 3
Quarter the Brussels sprouts and add them to the pan with the salmon.
- 4
Sprinkle sea salt over the salmon and vegetables.
- 5
Mash the blueberries slightly in a bowl.
- 6
Mix in half of the olive oil, salt and pepper to taste, basil, garlic, and balsamic vinegar.
- 7
Drizzle remaining olive oil over the salmon and Brussels sprouts.
- 8
Spoon the blueberry mixture over the salmon fillets.
- 9
Squeeze lemon juice over the salmon and vegetables, then place lemon slices on top.
- 10
Sprinkle with extra black pepper.
- 11
Bake in the oven for 15 minutes.
- 12
Broil for an additional 1-2 minutes to crisp the Brussels sprouts and salmon skin.
- 13
Remove from the oven, serve, and enjoy.
Vitamins & minerals
Amounts for 1 serving (263 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 39 μg | 4% |
| Vitamin C | 67 mg | 75% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 104 μg | 87% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 9 mg | 59% |
| Vitamin B6 | 1 mg | 85% |
| Folate (B9) | 62 μg | 15% |
| Vitamin B12 | 4 μg | 150% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 2 mg | 26% |
| Potassium | 834 mg | 18% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 273 mg | 39% |
| Zinc | 1 mg | 10% |
| Copper | 0.4 mg | 47% |
| Manganese | 0.4 mg | 17% |
| Selenium | 42 μg | 77% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 293 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 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 | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 342 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Superfood Baked Salmon?
One serving of Superfood Baked Salmon (1 serving) has 342 calories, which works out to 130 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Superfood Baked Salmon high in protein?
It provides a solid 25 g of protein per serving (50% 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.
Is Superfood Baked Salmon keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Superfood Baked Salmon?
104 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Superfood Baked Salmon?
6.8 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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