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Oven-baked creamy salmon Calories
Oven-baked salmon with creamy sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked creamy salmon (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 2.7 g of carbs, 24.8 g of protein, 18.8 g of fat and 0 g of fiber. Its 5.7 µg of B12 covers 238% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-baked creamy salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
278
KCAL / 150G
Carbs
2.7g
· 1% DV
Protein
24.8g
· 50% DV
Fat
18.8g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 36% · Fat 60%
Oven-baked creamy salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 18.8 g | 24% |
| Saturated fat | 6.15 g | 31% |
| Trans fat | 0.08 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24.8 g | 50% |
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 Oven-baked creamy salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 278 kcal |
| 1 piece (extra small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 100 g | 185 kcal |
| 1 serving (medium) | 180 g | 333 kcal |
| 1 piece (large) | 200 g | 370 kcal |
| 1 serving (large) | 250 g | 463 kcal |
| 1 piece (extra large) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Oven-baked creamy salmon
How do you make oven-baked creamy salmon?
To make oven-baked creamy salmon, place salmon fillets in a baking dish and pour over cream mixed with garlic, salt, and pepper. Bake in a preheated oven until the fish flakes easily, then finish with lemon and fresh herbs.
What temperature and how long should you bake oven-baked creamy salmon?
Bake oven-baked creamy salmon at 400°F (200°C) for about 12–18 minutes, depending on how thick the fillets are. It is ready when the flesh turns opaque and separates easily with a fork; check thinner pieces sooner.
How do you keep oven-baked creamy salmon from drying out?
Keep oven-baked creamy salmon moist by covering the fillets with sauce and taking them out as soon as they are cooked through. Start checking early, since a few extra minutes can dry out thinner pieces, even when they are surrounded by cream.
Can you make oven-baked creamy salmon with frozen salmon?
Yes, you can make oven-baked creamy salmon with frozen salmon, but thaw the fillets completely in the refrigerator first. Pat them dry before adding the sauce so excess water does not dilute it or leave the fish steaming in the dish.
How do you stop the cream sauce in oven-baked creamy salmon from splitting?
To keep the sauce in oven-baked creamy salmon smooth, avoid boiling it and use moderate oven heat. Add lemon juice after baking rather than mixing a lot into the cream beforehand, since acidity and prolonged high heat can make the sauce separate.
What herbs and seasonings go well with oven-baked creamy salmon?
Dill, parsley, chives, garlic, black pepper, and lemon all complement oven-baked creamy salmon. Add delicate fresh herbs near the end of cooking or at serving so their flavor stays bright, rather than baking them for the entire cooking time.
What should you serve with oven-baked creamy salmon?
Serve oven-baked creamy salmon with roasted asparagus, green beans, potatoes, rice, or crusty bread to soak up the sauce. A crisp salad with a sharp vinaigrette also balances the richness of the creamy dish.
How long do leftovers of oven-baked creamy salmon keep in the fridge?
Leftover oven-baked creamy salmon keeps for about 2–3 days in the refrigerator when promptly stored in a covered container. Refrigerate it within two hours of cooking, and take out only the portion you plan to eat.
Can you reheat oven-baked creamy salmon?
Yes, reheat oven-baked creamy salmon gently to keep the fish from drying out. Add a small splash of cream or water, cover the dish, and warm it in a low oven; in a microwave, use short bursts and check between them.
Can oven-baked creamy salmon be made ahead of time?
You can prepare the sauce and arrange the salmon in its baking dish ahead of time, then cover and refrigerate it until baking. For the best texture, bake it just before serving rather than fully cooking and reheating the whole dish.
Oven-baked creamy salmon Vitamins & Minerals
Vitamins
B12
5.7µg · 238% DV
B3
10.2mg · 64% DV
Vitamin D
12.75µg · 64% DV
B6
1.05mg · 62% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
315mg · 45% DV
Iodine
27µg · 18% DV
Potassium ⭐
510mg · 15% DV
Sodium
285mg · 12% DV
Oven-baked creamy salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked creamy salmon
To burn the 278 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 Oven-baked creamy salmon?
Oven-baked creamy salmon is a home-style preparation of salmon cooked in the oven with a creamy sauce. It is not tied to one particular regional tradition; it is a simple way to serve salmon tender and coated in a rich, mild sauce. The fish should flake easily when cooked, while the sauce adds a smooth, savoury finish.
It works well as a weeknight dinner, served with potatoes, rice or green vegetables, and a squeeze of lemon to balance the richness. The dish provides both protein and fat; a 100 g portion has 16.5 g of protein. For a lighter meal, use a modest amount of sauce and fill more of the plate with vegetables.
How Nutritious Is Oven-baked creamy salmon?
Nutrient density
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 Oven-baked creamy salmon 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 Oven-baked creamy salmon Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked creamy salmon 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
Oven-baked creamy salmon Fat Profile
SATURATED
6.15g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.3g
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.