⏱ 22 min total

Walnut-Rosemary Crusted Salmon

Name: Walnut-Rosemary Crusted Salmon
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Ingredients: ½ tsp Dijon mustard; ¼ cloves, minced Garlic; ¹⁄₁₆ tsp Lemon zest; ¼ tsp Lemon juice; ¼ tsp Rosemary; ⅛ tsp Honey; ⅛ tsp Salt; ¾ tbsp Breadcrumbs; ¹⁄₁₆ cup, chopped English walnuts; ¼ tsp Olive oil; ¹⁄₁₆ tsp Crushed red pepper flakes; 4 oz Atlantic salmon

Per 1 serving · 132 g · 12 ingredients

Calories

234

12%
of a 2,000 cal day

Protein
24g
42% of calories
Carbs
5.8g
10% of calories
Fat
12g
48% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Walnut-Rosemary Crusted Salmon (132 g) has 234 calories, with 24 g of protein, 5.8 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (48% DV), thiamine (27% DV) and riboflavin (b2) (36% DV). Keep an eye on cholesterol, which provides 21% of the daily value.

Per 100 g

178cal

medium energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

0.7g

1.2 g sugar

High in

20%+ of the daily value

Protein48%
Thiamine27%
Riboflavin (B2)36%
Niacin58%
Vitamin B675%
Vitamin B12151%

Good source of

10–19% of the daily value

Folate (B9)10%
Iron17%
Potassium13%
Magnesium11%
Manganese12%

Watch

20%+ of the daily value

Cholesterol21%

Ingredients

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

Directions

Prep 10 minCook 12 min

1
Preheat the oven to 425°F. Line a large rimmed baking sheet with parchment paper.
2
In a small bowl, mix together the Dijon mustard, minced garlic, lemon zest, lemon juice, chopped rosemary, honey, salt, and crushed red pepper flakes.
3
In another bowl, combine the breadcrumbs, finely chopped walnuts, and extra-virgin olive oil.
4
Place the salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the breadcrumb mixture, pressing gently to adhere. Lightly coat with cooking spray.
5
Bake until the salmon flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
6
Garnish with parsley and serve with lemon wedges, if desired.

Vitamins & minerals

Amounts for 1 serving (132 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	14 μg	2%
Vitamin C	1 mg	1%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	1 μg	1%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.5 mg	36%
Niacin	9 mg	58%
Vitamin B6	1 mg	75%
Folate (B9)	40 μg	10%
Vitamin B12	4 μg	151%
Pantothenic acid	2 mg	39%
Choline	4 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	1 mg	17%
Potassium	599 mg	13%
Magnesium	45 mg	11%
Phosphorus	258 mg	37%
Zinc	1 mg	9%
Copper	0.4 mg	44%
Manganese	0.3 mg	12%
Selenium	44 μg	80%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1 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	0.5 g	—
Galactose	0 g	—
Glucose	0.4 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	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	3 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 234 calories

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

44min
Walking (3.5 mph)
28min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Walnut-Rosemary Crusted Salmon?

One serving of Walnut-Rosemary Crusted Salmon (1 serving) has 234 calories, which works out to 178 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Walnut-Rosemary Crusted Salmon high in protein?

Yes. It has 24 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).

Is Walnut-Rosemary Crusted Salmon keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Walnut-Rosemary Crusted Salmon?

438 mg per serving.

How much sugar is in Walnut-Rosemary Crusted Salmon?

1.2 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 (132 g)

Calories234

% Daily Value*

Total fat 12g	16%
Saturated fat 1.7g	8%
Trans fat 0g
Cholesterol 62mg	21%
Sodium 438mg	19%
Total carbohydrate 5.8g	2%
Dietary fiber 0.7g	3%
Total sugars 1.2g
Protein 24g

* 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