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Baked salmon with lemon sauce Calories
Rich in omega-3, baked salmon with lemon sauce; source of protein and vitamin D.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon with lemon sauce (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 3 g of carbs, 24.6 g of protein, 10.2 g of fat and 0.2 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon with lemon sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
3g
· 1% DV
Protein
24.6g
· 49% DV
Fat
10.2g
· 13% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 49% · Fat 45%
Baked salmon with lemon sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 24.6 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked salmon with lemon sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (mini) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 slice (thick) | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 1 piece (extra large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Baked salmon with lemon sauce
How do you make baked salmon with lemon sauce?
To make baked salmon with lemon sauce, place salmon portions in a baking dish and season with lemon juice, olive oil, garlic, salt, and pepper. Bake until the fish is opaque and flakes easily with a fork, then finish with fresh herbs if you like.
What should you serve with baked salmon with lemon sauce?
Baked salmon with lemon sauce pairs well with roasted potatoes, asparagus, rice, or a crisp green salad. Choose a simple side so it complements the lemony fish rather than competing with its flavor.
How long does baked salmon with lemon sauce take to cook?
Baked salmon with lemon sauce usually takes about 12–20 minutes, depending on the thickness of the portions and the oven. It is ready when the flesh turns opaque and separates easily into flakes; check early to avoid overcooking.
How do you keep baked salmon with lemon sauce from drying out?
Keep baked salmon with lemon sauce moist by checking it before the expected cooking time is up and removing it as soon as it flakes easily. Covering the dish loosely while it bakes helps retain moisture, and resting it briefly before serving prevents excess juices from escaping.
Can you bake frozen salmon with lemon sauce?
Yes, you can bake frozen salmon with lemon sauce, but thawing it in the refrigerator first gives more even results and keeps the sauce from becoming watery. Pat thawed portions dry before seasoning, and make sure the fish is fully cooked before serving.
Should lemon sauce go on baked salmon before or after baking?
Add some lemon sauce to baked salmon before cooking to flavor the fish, then reserve a little to spoon over it after baking. Adding all the sauce at the start can make the surface soggy, while fresh sauce at serving keeps the citrus taste bright.
Can you eat the skin on baked salmon with lemon sauce?
Yes, the skin on baked salmon with lemon sauce is edible when the fish is properly cooked. For crispier skin, dry it well and place the salmon skin-side down in the baking dish; you can also remove it easily after cooking if you prefer.
How long do leftovers of baked salmon with lemon sauce last?
Store leftover baked salmon with lemon sauce in a covered container in the refrigerator and eat it within a few days. Reheat it gently, covered, to reduce drying, or serve it cold in a salad; discard fish that has been left out for too long.
What herbs go best with baked salmon with lemon sauce?
Dill, parsley, and chives go especially well with baked salmon with lemon sauce. Dill gives it a familiar lemon-and-herb flavor, while parsley or chives add freshness without overpowering the fish.
Can you make baked salmon with lemon sauce in foil?
Yes, baking salmon with lemon sauce in a foil packet keeps the fish moist and makes cleanup easier. Seal the foil with room for a little steam to circulate, then open it carefully after baking because hot steam escapes.
Baked salmon with lemon sauce Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Baked salmon with lemon sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with lemon sauce
To burn the 204 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked salmon with lemon sauce?
Baked salmon with lemon sauce is a straightforward dish of salmon cooked in the oven and served with a bright sauce, often made with lemon juice and a little oil. The citrus lifts the fish’s rich, savoury flavour without masking it; the exact seasoning can vary from kitchen to kitchen.
It works well as a weeknight main with roasted vegetables, greens or potatoes, and is just as at home on a more formal dinner table. Salmon provides protein and is a source of omega-3 fats and vitamin D. For a lighter plate, keep the sauce modest and pair the fish with vegetables; take care not to overcook it so it stays tender.
How Nutritious Is Baked salmon with lemon sauce?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked salmon with lemon sauce Processed?
NOVA 2
Minimally 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 with lemon sauce Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with lemon sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked salmon with lemon sauce Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.