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Quinoa-crusted salmon Calories
High in protein, omega-3 fats, 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 Quinoa-crusted salmon (150 g) has 353 calories. That works out to 235 calories per 100 g. It contains 15.3 g of carbs, 33.6 g of protein, 18.2 g of fat and 2 g of fiber. Its 5.1 µg of B12 covers 213% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa-crusted salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
353
KCAL / 150G
Carbs
15.3g
· 6% DV
Protein
33.6g
· 67% DV
Fat
18.2g
· 23% 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 17% · Protein 37% · Fat 46%
Quinoa-crusted salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 2 g | 7% |
| Protein | 33.6 g | 67% |
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 Quinoa-crusted salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 353 kcal |
| 1 ounce (thin) | 28.4 g | 67 kcal |
| 1 piece (small) | 90 g | 212 kcal |
| 100 g | 100 g | 235 kcal |
| 1 serving (small) | 120 g | 282 kcal |
| 1 cup (chopped) | 170 g | 400 kcal |
| 1 serving (medium) | 180 g | 423 kcal |
| 1 piece (large) | 220 g | 517 kcal |
| 1 serving (large) | 250 g | 588 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Quinoa-crusted salmon
What is quinoa-crusted salmon?
Quinoa-crusted salmon is salmon topped with cooked quinoa, often mixed with herbs or seasonings, then baked or pan-cooked. The quinoa forms a savory outer layer while the fish stays tender inside.
How do you make quinoa-crusted salmon?
To make quinoa-crusted salmon, cook and cool the quinoa, season it, then press it onto the surface of salmon fillets. Bake until the fish is opaque and flakes easily; avoid overcooking so the salmon stays moist.
How do you get the quinoa crust to stick to salmon?
Pat the salmon dry before adding the quinoa, then press the grains firmly onto the fillet. A thin coating of egg, mustard, or another moist binder can help the crust stay in place during cooking.
Can you make quinoa-crusted salmon with leftover quinoa?
Yes, leftover cooked quinoa works well for quinoa-crusted salmon. Chill it first and break up any clumps so it coats the fish evenly; quinoa that is wet or mushy is more likely to slide off.
Can you cook quinoa-crusted salmon in an air fryer?
Yes, quinoa-crusted salmon can be cooked in an air fryer. Arrange the fillets in a single layer and handle them gently when turning or removing them, since the circulating air can loosen a poorly pressed crust.
What should you serve with quinoa-crusted salmon?
Serve quinoa-crusted salmon with roasted vegetables, a crisp salad, or a lemony yogurt sauce. These add freshness to the nutty crust without making the meal feel overly heavy.
Can you use frozen salmon for quinoa-crusted salmon?
Yes, thaw frozen salmon completely in the refrigerator before making quinoa-crusted salmon. Pat the fillets dry after thawing so excess moisture does not prevent the quinoa coating from adhering.
How do you keep quinoa-crusted salmon from drying out?
To keep quinoa-crusted salmon moist, choose evenly thick fillets and stop cooking as soon as the flesh turns opaque and flakes easily. The quinoa browns quickly, so check the fish rather than waiting for a very dark crust.
How long does leftover quinoa-crusted salmon keep?
Store leftover quinoa-crusted salmon in a covered container in the refrigerator and eat it soon. Reheat it gently in the oven rather than the microwave if you want to preserve more of the crust’s texture.
Can quinoa-crusted salmon be made ahead?
Yes, you can cook the quinoa and season it ahead, then refrigerate it separately from the salmon. Add the crust shortly before cooking; assembling too early can make the coating damp and less crisp.
Quinoa-crusted salmon Vitamins & Minerals
Vitamins
B12
5.1µg · 213% DV
Vitamin D
16.2µg · 81% DV
B3
12.6mg · 79% DV
B6
0.93mg · 55% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
383mg · 55% DV
Iodine
42µg · 28% DV
Copper
0.18mg · 20% DV
Potassium ⭐
585mg · 17% DV
Sodium
278mg · 12% DV
Quinoa-crusted salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa-crusted salmon
To burn the 353 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 Quinoa-crusted salmon?
Quinoa-crusted salmon is a salmon fillet coated with quinoa before being baked or pan-cooked. The grains form a lightly crisp, nutty coating, while the fish stays tender and moist when cooked gently. It makes a straightforward main course and brings together a familiar oily fish with quinoa’s mild, earthy flavour.
It is often served with lemon, vegetables or a fresh salad; a simple green salad or roasted vegetables work well for an easy weeknight meal. Salmon is a notable source of protein and provides omega-3 fats and vitamin D, while the quinoa adds some carbohydrate and fibre. For a lighter plate, keep the coating thin and bake the fish with little added oil.
How Nutritious Is Quinoa-crusted 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 Quinoa-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 Quinoa-crusted salmon Contain Allergens?
Contains these allergens:
Which Diets Is Quinoa-crusted 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
— Not suitable
Low FODMAP
— Not suitable
Quinoa-crusted salmon Fat Profile
SATURATED
3.38g
MONOUNSATURATED
6.68g
POLYUNSATURATED
4.35g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.