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Baked salmon with crispy quinoa crust Calories
High-protein baked salmon with crispy quinoa crust, rich in omega-3
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 crispy quinoa crust (170 g) has 405 calories. That works out to 238 calories per 100 g. It contains 13.8 g of carbs, 38.1 g of protein, 22.4 g of fat and 2.2 g of fiber. Its 5.8 µg of B12 covers 241% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Baked salmon with crispy quinoa crust Nutrition Facts
Selected: 1 piece (medium) · 170 g
405
KCAL / 170G
Carbs
13.8g
· 5% DV
Protein
38.1g
· 76% DV
Fat
22.4g
· 29% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 37% · Fat 50%
Baked salmon with crispy quinoa crust nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 405 kcal | |
| Total fat | 22.4 g | 29% |
| Saturated fat | 3.91 g | 20% |
| Trans fat | 0 g | |
| Sodium | 357 mg | 16% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 38.1 g | 76% |
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 crispy quinoa crust?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 405 kcal |
| 1 ounce (thin) | 28 g | 67 kcal |
| ½ piece (half) | 85 g | 202 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (small) | 120 g | 286 kcal |
| 1 cup (diced) | 140 g | 333 kcal |
| 1 serving (medium) | 150 g | 357 kcal |
| 1 serving (large) | 220 g | 524 kcal |
| 1 piece (large) | 240 g | 571 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Baked salmon with crispy quinoa crust
How do you make baked salmon with crispy quinoa crust?
Baked salmon with crispy quinoa crust is made by coating salmon fillets with cooked, well-drained quinoa and baking until the fish flakes easily. Press the quinoa onto a dry fillet with a thin layer of binder so the crust stays in place.
Is the quinoa in baked salmon with crispy quinoa crust cooked or uncooked?
The quinoa for baked salmon with crispy quinoa crust is usually cooked first. Raw quinoa may not soften fully in the time the salmon needs to bake, while wet, freshly cooked quinoa can turn soft instead of crisp; drain and cool it before coating.
How do you keep the quinoa crust from falling off baked salmon?
To keep the crust on baked salmon with crispy quinoa crust, pat the salmon dry and use a thin coating of egg, mustard, or another recipe binder. Press the quinoa firmly onto the surface and avoid moving the fillets while they bake.
What temperature should you bake salmon with a crispy quinoa crust?
Bake salmon with a crispy quinoa crust in a hot oven so the fish cooks through while the coating browns. Follow your recipe’s temperature and check the thickest part for doneness; if the quinoa browns too quickly, loosely cover the fish with foil.
How can you tell when baked salmon with crispy quinoa crust is done?
Baked salmon with crispy quinoa crust is done when its thickest part turns opaque and separates into flakes with gentle pressure. Check beneath the crust rather than judging by its color alone, since the coating can brown before the center is ready.
What should you serve with baked salmon with crispy quinoa crust?
Serve baked salmon with crispy quinoa crust with roasted vegetables, a crisp salad, or a lemony yogurt sauce. A light side balances the rich fish, and you do not need another grain-heavy side because quinoa is already part of the crust.
Can you use frozen salmon for baked salmon with crispy quinoa crust?
Yes, you can use frozen salmon for baked salmon with crispy quinoa crust after thawing it completely in the refrigerator. Pat the fillets dry before adding the coating; excess surface moisture makes the quinoa harder to attach and crisp.
Can you prepare baked salmon with crispy quinoa crust ahead of time?
You can cook the quinoa ahead for baked salmon with crispy quinoa crust, but coat the fish shortly before baking for the crispest result. If you assemble it early, keep it covered in the refrigerator and avoid leaving the coating damp for long.
How do you reheat baked salmon with crispy quinoa crust without making it soggy?
Reheat baked salmon with crispy quinoa crust in an oven or air fryer rather than a microwave. Gentle, dry heat helps revive the coating; microwave reheating warms the fish quickly but tends to soften the quinoa.
Can you eat the skin on baked salmon with crispy quinoa crust?
Yes, you can eat the skin on baked salmon with crispy quinoa crust if it has been properly cleaned and cooked. The skin may not turn crisp beneath the quinoa coating, so remove it at the table if you prefer a crisper texture.
Baked salmon with crispy quinoa crust Vitamins & Minerals
Vitamins
B12
5.78µg · 241% DV
B3
14.62mg · 91% DV
Vitamin D
15.47µg · 77% DV
B6
1.22mg · 72% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
434mg · 62% DV
Iodine
48µg · 32% DV
Manganese
0.54mg · 23% DV
Potassium ⭐
672mg · 20% DV
Sodium
357mg · 16% DV
Baked salmon with crispy quinoa crust Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with crispy quinoa crust
To burn the 405 calories in 1 piece (medium) (170 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 crispy quinoa crust?
Baked salmon with crispy quinoa crust is a contemporary oven-baked preparation: salmon is topped with quinoa, which forms a crisp coating as it cooks. It is not tied to one traditional regional cuisine. The salmon stays tender and rich, while the quinoa adds a light crunch and a gently nutty flavour.
It works well as a main course with lemon, leafy salad or roasted vegetables, whether served for a weeknight dinner or a more leisurely meal. This is a protein-rich dish that also provides omega-3 fats. For a lighter plate, pair it with vegetables and use a simple lemon dressing rather than a heavy sauce.
How Nutritious Is Baked salmon with crispy quinoa crust?
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 crispy quinoa crust 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 crispy quinoa crust Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with crispy quinoa crust 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
Baked salmon with crispy quinoa crust Fat Profile
SATURATED
3.91g
MONOUNSATURATED
7.82g
POLYUNSATURATED
5.27g
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.