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Sesame-crusted salmon fillet Calories
Rich in omega-3 and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sesame-crusted salmon fillet (170 g) has 415 calories. That works out to 244 calories per 100 g. It contains 8.2 g of carbs, 39.3 g of protein, 24.8 g of fat and 2.7 g of fiber. Its 5.8 µg of B12 covers 241% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Sesame-crusted salmon fillet Nutrition Facts
Selected: 1 piece (medium) · 170 g
415
KCAL / 170G
Carbs
8.2g
· 3% DV
Protein
39.3g
· 79% DV
Fat
24.8g
· 32% 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 8% · Protein 38% · Fat 54%
Sesame-crusted salmon fillet nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 415 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 4.25 g | 21% |
| Trans fat | 0.09 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 39.3 g | 79% |
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 Sesame-crusted salmon fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 415 kcal |
| 1 ounce (thin) | 28 g | 68 kcal |
| 1 serving (quarter) | 85 g | 207 kcal |
| 100 g | 100 g | 244 kcal |
| 1 cup (shredded) | 110 g | 268 kcal |
| 1 piece (small) | 120 g | 293 kcal |
| 1 cup (diced) | 140 g | 342 kcal |
| 1 serving (half) | 150 g | 366 kcal |
| 1 piece (large) | 230 g | 561 kcal |
Calculated from 244 calories per 100 g.
Frequently Asked Questions About Sesame-crusted salmon fillet
How do you make sesame-crusted salmon fillet?
To make sesame-crusted salmon fillet, press sesame seeds onto seasoned salmon and bake or pan-sear it until cooked through. Pat the fish dry first so the coating adheres, and turn it gently if cooking in a pan.
How long should you bake sesame-crusted salmon fillet?
Bake sesame-crusted salmon fillet in a preheated 400°F (200°C) oven for about 12–15 minutes, depending on thickness. It is ready when the center is opaque and separates easily with a fork; check the thickest part.
What temperature should sesame-crusted salmon fillet reach?
For food safety, the thickest part of sesame-crusted salmon fillet should reach 145°F (63°C). If you prefer salmon less well done, the texture will be softer, but the safest recommendation is to cook it to that temperature.
Can you cook sesame-crusted salmon fillet in an air fryer?
Yes, sesame-crusted salmon fillet can be cooked in an air fryer. Arrange the pieces in a single layer and cook at about 375°F (190°C), checking early because thinner fillets cook quickly and sesame can brown fast.
Why does the sesame fall off sesame-crusted salmon fillet?
Sesame falls off sesame-crusted salmon fillet when the fish is wet or the seeds are not pressed into a binding layer. Pat the salmon dry, brush on a little oil or egg white, then press the seeds firmly onto the surface.
Should you remove the skin from sesame-crusted salmon fillet?
No, you do not have to remove the skin from sesame-crusted salmon fillet. Cook it skin-side down so the skin helps protect the fish from direct heat, then serve it as is or lift the flesh away from the skin.
Can you use frozen salmon for sesame-crusted salmon fillet?
Yes, you can use frozen salmon for sesame-crusted salmon fillet, but thaw it completely in the refrigerator first and pat it dry. Excess moisture makes the sesame coating slide off and can prevent the fish from browning evenly.
What should you serve with sesame-crusted salmon fillet?
Serve sesame-crusted salmon fillet with rice, noodles, roasted vegetables, or a crisp cucumber salad. A squeeze of lemon or a light soy-and-ginger dressing complements the toasted sesame without overwhelming the salmon.
How do you keep sesame-crusted salmon fillet from drying out?
Avoid overcooking sesame-crusted salmon fillet and check the thickest section as it nears doneness. Let it rest briefly after cooking; carryover heat will finish the center while the fish stays more moist.
How long does cooked sesame-crusted salmon fillet keep in the fridge?
Cooked sesame-crusted salmon fillet keeps for up to 3 days in a covered container in the refrigerator. Reheat it gently in the oven rather than at high heat, which can dry the salmon and scorch the sesame coating.
Sesame-crusted salmon fillet Vitamins & Minerals
Vitamins
B12
5.78µg · 241% DV
Vitamin D
18.36µg · 92% DV
B3
14.28mg · 89% DV
B6
1.33mg · 78% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
456mg · 65% DV
Copper
0.41mg · 46% DV
Iodine
53µg · 35% DV
Potassium ⭐
683mg · 20% DV
Sodium
133mg · 6% DV
Sesame-crusted salmon fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame-crusted salmon fillet
To burn the 415 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 Sesame-crusted salmon fillet?
Sesame-crusted salmon fillet is made by coating a salmon fillet with sesame seeds and cooking it, often in a pan or oven. The seeds add a gently toasted, nutty note and a little crunch against the fish’s tender, rich flesh. It is a flexible preparation rather than a dish tied to one particular regional tradition, and seasoning may include lemon, herbs or spices. Serve it as a main with vegetables, salad or rice; a squeeze of lemon balances its richness. It is a protein-rich seafood choice, with 23.1 g of protein per 100 g. For a lighter plate, bake it with little added oil and pair it with plenty of greens.
How Nutritious Is Sesame-crusted salmon fillet?
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 Sesame-crusted salmon fillet 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 Sesame-crusted salmon fillet Contain Allergens?
Contains these allergens:
Which Diets Is Sesame-crusted salmon fillet 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
Sesame-crusted salmon fillet Fat Profile
SATURATED
4.25g
MONOUNSATURATED
8.16g
POLYUNSATURATED
7.99g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.