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Omega-3-rich salmon with nutrient-dense sautéed purslane
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Purslane sautéed with salmon (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 4.3 g of carbs, 23 g of protein, 16.6 g of fat and 2 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
4.3g
· 2% DV
Protein
23g
· 46% DV
Fat
16.6g
· 21% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 36% · Fat 57%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 122 mg | 5% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 23 g | 46% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 tablespoon (grated) | 25 g | 36 kcal |
| 3 tablespoon (medium) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (chopped) | 110 g | 160 kcal |
| 1 piece (whole) | 140 g | 203 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 2 piece (double) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
Purslane sautéed with salmon is made by softening onion in a little oil, adding the purslane, then folding in salmon near the end. Cook just until the greens wilt and the salmon is cooked through; prolonged cooking can make the fish dry and the purslane watery.
Purslane sautéed with salmon is best understood as a home-style variation, not a widely established traditional Turkish recipe. Purslane is commonly cooked with onion or served with yogurt in Turkey, while salmon is a more modern addition to the familiar greens.
Yes, canned salmon works in purslane sautéed with salmon. Since it is already cooked, drain it if needed and stir it in after the purslane has softened, just long enough to warm through. Adding it earlier can make it break apart.
Spinach can replace purslane in purslane sautéed with salmon, but the result will have a different texture and flavor. Spinach wilts quickly and usually releases less of purslane’s characteristic tartness, so add it near the end and adjust the lemon to taste.
Purslane sautéed with salmon pairs well with rice, bulgur, crusty bread, or boiled potatoes. For a lighter meal, serve it with a crisp salad; a spoonful of plain yogurt can also balance the greens’ slightly tangy flavor.
Yes, purslane sautéed with salmon can be eaten cold if it has been refrigerated promptly and kept chilled. Its texture is softer after cooling, so it works well as a leftover salad-style meal; do not leave the salmon dish at room temperature for an extended time.
Reheat purslane sautéed with salmon gently in a covered pan over low heat, stirring carefully until hot throughout. A microwave also works in short bursts. Avoid repeated reheating, which can dry out the salmon and turn the purslane mushy.
Yes, purslane sautéed with salmon can be frozen in meal-sized airtight containers, although the purslane may become softer and release liquid after thawing. Thaw it in the refrigerator and reheat until hot throughout; the texture is usually better when freshly made.
To keep purslane sautéed with salmon from becoming watery, wash the purslane well and drain it thoroughly before cooking. Use a wide pan and avoid covering it for the whole cooking time, so excess moisture can evaporate instead of collecting around the fish.
Yes, purslane sautéed with salmon can be made without onion. Start the purslane in a little oil with garlic, black pepper, or lemon zest for flavor, then add the salmon near the end; the dish will taste fresher and less sweet than the onion-based version.
Vitamins
B12
4.32µg · 180% DV
Vitamin K
104.4µg · 87% DV
B3
7.38mg · 46% DV
Vitamin D
8.64µg · 43% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
333mg · 48% DV
Copper
0.2mg · 22% DV
Potassium ⭐
738mg · 22% DV
Sodium
122mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 261 calories in 1 serving (medium) (180 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.
Purslane sautéed with salmon brings together tender pieces of salmon and purslane, a succulent leafy green with a gently tangy flavour. It is a home-style combination rather than a single fixed recipe: onion, garlic and olive oil are common ways to build flavour without masking the fish or greens.
Serve it warm as a light lunch or supper, with lemon and bread, rice or bulgur alongside. The salmon contributes protein and omega-3 fats, while purslane adds freshness and a little fibre; a 100 g portion provides 12.8 g of protein. For a lighter version, use oil sparingly and cook the purslane just until tender, so it keeps some of its bite.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.06g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.