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Baked salmon with pesto sauce Calories
Rich in omega-3, high protein, baked salmon with pesto sauce
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 pesto sauce (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 3.8 g of carbs, 31.5 g of protein, 20.3 g of fat and 0.5 g of fiber. Its 5.3 µg of B12 covers 219% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon with pesto sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
315
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
31.5g
· 63% DV
Fat
20.3g
· 26% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 39% · Fat 56%
Baked salmon with pesto sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 31.5 g | 63% |
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 pesto sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 315 kcal |
| 1 piece (extra small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 slice (thin) | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 slice (thick) | 180 g | 378 kcal |
| 1 piece (large) | 200 g | 420 kcal |
| 1 serving (large) | 250 g | 525 kcal |
| 2 piece (double) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Baked salmon with pesto sauce
How do you make baked salmon with pesto sauce?
To make baked salmon with pesto sauce, pat the salmon dry, spread pesto over the top, and bake until the flesh is opaque and flakes easily with a fork. Use a light hand with extra salt, since pesto can already be salty.
What should you serve with baked salmon with pesto sauce?
Baked salmon with pesto sauce pairs well with roasted vegetables, a crisp green salad, or potatoes. Rice or pasta makes it a more filling meal, while a squeeze of lemon helps balance the rich, herby pesto.
Can you put pesto on salmon before baking it?
Yes, you can spread pesto on the salmon before baking so its flavor seasons the fish as it cooks. Basil pesto can lose some of its fresh aroma in the oven, so add a little extra after baking if you want a brighter pesto flavor.
How do you know when baked salmon with pesto sauce is done?
Baked salmon with pesto sauce is done when the thickest part turns opaque and separates into flakes when gently pressed with a fork. If the center still looks translucent, cook it a little longer; avoid overcooking, which can make salmon dry.
Can you make baked salmon with pesto sauce using frozen salmon?
Yes, but thaw the salmon in the refrigerator first and pat it dry before adding pesto. Baking it from frozen can make the cooking less even and the pesto watery; if you do cook it frozen, allow extra time and check the center carefully.
Can you eat the skin on baked salmon with pesto sauce?
Yes, the skin on baked salmon with pesto sauce is edible once the fish is cooked. It may become crisp if baked uncovered, though many people prefer to remove it; spread the pesto on the flesh rather than the skin.
How long does baked salmon with pesto sauce last in the fridge?
Store baked salmon with pesto sauce in a sealed container in the refrigerator and eat it within 3 days. Refrigerate leftovers promptly, and reheat only the portion you plan to eat to avoid drying out the fish.
Can you use store-bought pesto for baked salmon with pesto sauce?
Yes, store-bought pesto works well for baked salmon with pesto sauce and saves preparation time. Taste it before adding salt, as jarred pesto can be salty; loosen a thick pesto with a little olive oil or lemon juice if needed.
Can baked salmon with pesto sauce be made ahead?
Yes, you can spread pesto on the salmon and keep it covered in the refrigerator for a few hours before baking. Do not leave raw, pesto-coated fish at room temperature; bake it straight from the refrigerator when you are ready.
Is baked salmon with pesto sauce a healthy meal?
Yes, baked salmon with pesto sauce can be a nutritious meal, providing protein and omega-3 fats. Pesto adds oil and salt, so use a modest amount and serve the salmon with vegetables for a balanced plate.
Baked salmon with pesto sauce Vitamins & Minerals
Vitamins
B12
5.25µg · 219% DV
B3
11.25mg · 70% DV
Vitamin D
12µg · 60% DV
B6
0.9mg · 53% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
555mg · 16% DV
Sodium
360mg · 16% DV
Baked salmon with pesto 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 pesto sauce
To burn the 315 calories in 1 piece (medium) (150 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 pesto sauce?
Baked salmon with pesto sauce pairs salmon fillets with pesto, a sauce associated with Italian cooking, commonly made with basil, olive oil, nuts and cheese. The fish is baked with the sauce on top or alongside it, making a straightforward main dish with Italian-inspired flavours.
The salmon stays tender and moist, while pesto brings a fragrant, savoury richness. It works well for a weeknight dinner or a more leisurely meal, served with a green salad, roasted vegetables or potatoes. Salmon provides plenty of protein and is a source of omega-3 fats; for a lighter plate, serve it with vegetables rather than a rich side.
How Nutritious Is Baked salmon with pesto 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 pesto 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 pesto sauce Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with pesto sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked salmon with pesto sauce Fat Profile
SATURATED
4.05g
MONOUNSATURATED
7.8g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.