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Pistachio Crusted Salmon Calories
Rich in omega-3, high protein, healthy fats, pistachio adds extra vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pistachio Crusted Salmon (150 g) has 345 calories. That works out to 230 calories per 100 g. It contains 6 g of carbs, 28.5 g of protein, 22.5 g of fat and 2.7 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.
Pistachio Crusted Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
345
KCAL / 150G
Carbs
6g
· 2% DV
Protein
28.5g
· 57% DV
Fat
22.5g
· 29% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 33% · Fat 60%
Pistachio Crusted Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | |
| Total fat | 22.5 g | 29% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 28.5 g | 57% |
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 Pistachio Crusted Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 345 kcal |
| 1 slice (thin) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (small) | 120 g | 276 kcal |
| 1 slice (thick) | 120 g | 276 kcal |
| 1 serving (medium) | 180 g | 414 kcal |
| 1 piece (large) | 200 g | 460 kcal |
| 1 serving (large) | 250 g | 575 kcal |
| 2 piece (double) | 300 g | 690 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Pistachio Crusted Salmon
What is pistachio crusted salmon?
Pistachio crusted salmon is salmon topped with chopped pistachios, usually held in place with mustard, egg, or oil, then baked or pan-cooked. The coating adds a crisp, nutty layer to the fish rather than forming a pastry crust.
How do you make pistachio crusted salmon?
To make pistachio crusted salmon, pat the fillets dry, spread a thin layer of Dijon mustard or oil over them, and press on chopped pistachios with seasonings. Bake until the fish is opaque and flakes easily; avoid grinding the nuts into a paste.
Can you cook pistachio crusted salmon in an air fryer?
Yes, pistachio crusted salmon works in an air fryer. Arrange the pieces in a single layer with the pistachio side facing up, and check them early because the nuts can brown before the center of the fish is cooked through.
What sauce goes with pistachio crusted salmon?
Lemon yogurt sauce, a light Dijon sauce, or a simple lemon-butter sauce pairs well with pistachio crusted salmon. A bright, slightly tangy sauce complements the rich nuts without covering up the salmon’s flavor.
How do you keep the pistachio crust from falling off salmon?
Dry the salmon well, spread on a thin adhesive layer such as Dijon mustard or beaten egg, then press the chopped pistachios firmly onto the surface. Let the coated fillets rest briefly before cooking, and avoid turning them more than necessary.
Can you make pistachio crusted salmon with frozen salmon?
Yes, you can use frozen salmon for pistachio crusted salmon, but thaw it completely in the refrigerator first. Pat the fillets dry before adding the coating; excess moisture makes the pistachios slide off and can lead to uneven cooking.
What should you serve with pistachio crusted salmon?
Serve pistachio crusted salmon with roasted vegetables, rice, couscous, or a crisp green salad. A lemony side works especially well because its freshness balances the nutty coating.
What temperature should pistachio crusted salmon reach?
Pistachio crusted salmon should reach an internal temperature of 63°C (145°F) at its thickest point for a standard food-safety target. Insert the thermometer into the fish, not just the pistachio topping, which can brown before the salmon is done.
Can you prepare pistachio crusted salmon ahead of time?
You can chop and season the pistachio mixture ahead, but it is best to coat the salmon shortly before cooking. If coated fillets sit for too long, moisture from the fish can soften the crust and make it less crisp.
How long does leftover pistachio crusted salmon last?
Refrigerate leftover pistachio crusted salmon in a covered container within two hours of cooking, and eat it within three to four days. Reheat it gently in the oven to help the coating stay crisper than it would in a microwave.
Pistachio Crusted Salmon Vitamins & Minerals
Vitamins
B12
5.25µg · 219% DV
B3
11.25mg · 70% DV
Vitamin D
13.5µg · 68% DV
B6
1.05mg · 62% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
360mg · 51% DV
Copper
0.35mg · 39% DV
Iodine
53µg · 35% DV
Potassium ⭐
585mg · 17% DV
Sodium
83mg · 4% DV
Pistachio Crusted Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio Crusted Salmon
To burn the 345 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 Pistachio Crusted Salmon?
Pistachio-crusted salmon is a salmon fillet topped with chopped or ground pistachios, then usually baked until the coating turns crisp. It is a contemporary preparation rather than a dish tied to one particular region, combining oily fish with the nut’s fragrant, slightly sweet flavour.
The outside is crunchy while the salmon stays tender and moist. Serve it as a main course with a green salad, roasted vegetables or potatoes; a squeeze of lemon balances its richness. It is notably high in protein, with 19 g per 100 g, and also gets much of its energy from fat. For a lighter meal, keep the pistachio layer modest and pair it with plenty of vegetables.
How Nutritious Is Pistachio Crusted Salmon?
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 Pistachio Crusted 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 Pistachio Crusted Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio Crusted Salmon 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
Pistachio Crusted Salmon Fat Profile
SATURATED
4.05g
MONOUNSATURATED
9.3g
POLYUNSATURATED
6.3g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.