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Baked Salmon in Puff Pastry Calories
Source of omega-3 and protein
CALORIES
GI
POTASSIUM
FIBER
Baked Salmon in Puff Pastry Nutrition Facts
Selected: 100 g
288
KCAL / 100G
Carbs
20.4g
· 28%
Protein
16.5g
· 23%
Fat
15.6g
· 49%
Fiber
0.9g
Baked Salmon in Puff Pastry Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
5.8mg · 36% DV
Vitamin D
5µg · 25% DV
B6
0.35mg · 21% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
195mg · 28% DV
Iodine
24µg · 16% DV
Sodium
315mg · 14% DV
Baked Salmon in Puff Pastry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked Salmon in Puff Pastry Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Salmon in Puff Pastry Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon in Puff Pastry Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Salmon in Puff Pastry Fat Profile
SATURATED
5.2g
MONOUNSATURATED
6.5g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked Salmon in Puff Pastry
Baked Salmon in Puff Pastry — Frequently Asked Questions
Why does baked salmon in puff pastry sometimes turn soggy?
The usual causes are excess moisture from the salmon or filling and baking at too low a temperature. Patting the fish dry and baking as soon as it is wrapped helps the pastry stay crisper.
Can I assemble baked salmon in puff pastry ahead of time?
Yes, you can prepare it in advance and chill it briefly before baking. For the best texture, though, do not leave it assembled too long because the pastry can absorb moisture and soften.
How long does cooked baked salmon in puff pastry keep in the fridge?
Once cooled, it is best stored in a sealed container in the refrigerator and eaten within 1-2 days. Reheat until the center is fully hot before serving.
Can baked salmon in puff pastry be frozen?
Yes, it can be frozen either before or after baking. The main trade-off is texture, since puff pastry is usually less crisp after thawing and reheating.
What should I serve with baked salmon in puff pastry?
Light, acidic sides work well, such as a lemony green salad, asparagus, or steamed vegetables. They balance the richer pastry-and-salmon combination without making the meal feel too heavy.
Is it a good meal before a workout?
It can feel quite rich because it combines pastry with salmon, so it may not suit everyone right before intense exercise. If you eat it pre-workout, a smaller portion with enough time to digest is usually the better choice.
Is baked salmon in puff pastry too heavy for late at night?
For some people, yes, because it is a filling, richer dish. A smaller portion and lighter sides can make it easier to tolerate in the evening.
Is baked salmon in puff pastry healthier than plain baked salmon?
Usually, plain baked salmon is the less processed and simpler option. Puff pastry and added fats make this dish richer, so it is generally better as an occasional meal than an everyday default.
Is it a good idea to eat this every day?
It is fine occasionally, but this is a processed dish and not usually the best daily fish choice. For regular meals, simpler salmon preparations are generally easier to fit into a balanced routine.
Who should be careful with baked salmon in puff pastry?
Anyone with fish, gluten, egg, or dairy allergies should avoid it or check ingredients very carefully, since those allergens are present. People who need to limit rich or salty foods may also want to watch portion size and sides.
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Nutrition data compiled from USDA FoodData Central and scientific sources.