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Salmon fillet in tomato sauce Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon fillet in tomato sauce (170 g) has 309 calories. That works out to 182 calories per 100 g. It contains 6.1 g of carbs, 35.4 g of protein, 15.6 g of fat and 1.4 g of fiber. Its 5.8 µg of B12 covers 241% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Salmon fillet in tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 170 g
309
KCAL / 170G
Carbs
6.1g
· 2% DV
Protein
35.4g
· 71% DV
Fat
15.6g
· 20% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 46% · Fat 46%
Salmon fillet in tomato sauce nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.03 g | |
| Sodium | 485 mg | 21% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 35.4 g | 71% |
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 Salmon fillet in tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 309 kcal |
| 1 ounce (mini) | 28 g | 51 kcal |
| 1 piece (half) | 85 g | 155 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (small) | 120 g | 218 kcal |
| 1 serving (half) | 150 g | 273 kcal |
| 1 cup (diced) | 200 g | 364 kcal |
| 1 piece (large) | 230 g | 419 kcal |
| 1 serving (double) | 250 g | 455 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Salmon fillet in tomato sauce
How do you make salmon fillet in tomato sauce?
Salmon fillet in tomato sauce is made by gently cooking salmon in a seasoned tomato base. Soften onion and garlic, add chopped or crushed tomatoes, then nestle in the fillets and cover until the fish turns opaque and flakes easily.
Can you bake salmon fillet in tomato sauce?
Yes, salmon fillet in tomato sauce can be baked in an oven-safe dish. Spoon the sauce over the fish, cover the dish to retain moisture, and bake at 400°F (200°C) until the thickest part flakes easily; timing varies with fillet thickness.
Can you cook salmon fillet in tomato sauce on the stovetop?
Yes, salmon fillet in tomato sauce cooks well on the stovetop. Simmer the tomato sauce first, add the fillets, cover the pan, and cook gently until the fish is opaque throughout; a strong boil can break up the salmon.
What goes well with salmon fillet in tomato sauce?
Rice, couscous, crusty bread, or roasted potatoes go well with salmon fillet in tomato sauce because they soak up the sauce. For a lighter meal, serve it with green beans, sautéed spinach, or a crisp salad.
Can you use canned tomatoes for salmon fillet in tomato sauce?
Yes, canned chopped or crushed tomatoes work well for salmon fillet in tomato sauce, especially when fresh tomatoes are out of season. Simmer the sauce until it thickens before adding the fish, since canned tomatoes can release extra liquid.
Should you remove the skin from salmon fillet in tomato sauce?
No, you do not have to remove the skin from salmon fillet in tomato sauce. Leave it on while cooking to help the fillet hold together, then lift the flesh away from the skin when serving if you prefer not to eat it.
How can you tell when salmon fillet in tomato sauce is done?
Salmon fillet in tomato sauce is done when the flesh is opaque and separates into flakes with gentle pressure from a fork. Check the thickest part, since the thinner edges cook first, and take the fish off the heat as soon as it is ready.
Can you freeze cooked salmon fillet in tomato sauce?
Yes, cooked salmon fillet in tomato sauce can be frozen in an airtight, freezer-safe container once cooled. Thaw it in the refrigerator and reheat gently; the salmon may be less firm and the sauce slightly less smooth after freezing.
How long does leftover salmon fillet in tomato sauce last in the fridge?
Leftover salmon fillet in tomato sauce keeps for up to three days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking and reheat only the portion you plan to eat.
Is salmon fillet in tomato sauce a healthy meal?
Yes, salmon fillet in tomato sauce can be a nourishing meal, providing protein and omega-3 fats from the fish. Pair it with vegetables or a whole grain, and use a lightly seasoned tomato sauce to keep the dish from becoming overly salty.
Salmon fillet in tomato sauce Vitamins & Minerals
Vitamins
B12
5.78µg · 241% DV
B3
12.58mg · 79% DV
Vitamin D
15.47µg · 77% DV
B6
1.05mg · 62% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
388mg · 55% DV
Iodine
48µg · 32% DV
Sodium
485mg · 21% DV
Potassium ⭐
697mg · 21% DV
Salmon fillet in tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon fillet in tomato sauce
To burn the 309 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 Salmon fillet in tomato sauce?
Salmon fillet in tomato sauce is a dish of salmon cooked in, or served with, a tomato-based sauce. It has no single fixed regional origin or recipe: the fish may be pan-cooked or baked, with additions such as onion, garlic and herbs. Its tender, rich flesh works well with the sauce’s gentle acidity.
Serve it warm as a main course, with rice, potatoes or a simple salad; tomato-sauced fish is an easy fit for home meals in many cuisines. Salmon makes this a protein-rich dish and a source of omega-3 fats. For a lighter plate, keep added oil modest and pair the fillet with vegetables.
How Nutritious Is Salmon fillet in tomato sauce?
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 Salmon fillet in tomato sauce 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 Salmon fillet in tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon fillet in tomato sauce 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
Salmon fillet in tomato sauce Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.78g
POLYUNSATURATED
4.25g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.