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Salmon fillet with mustard sauce Calories
Rich in omega-3, high protein, with mustard sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon fillet with mustard sauce (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 3 g of carbs, 22.2 g of protein, 13.8 g of fat and 0.4 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon fillet with mustard sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
3g
· 1% DV
Protein
22.2g
· 44% DV
Fat
13.8g
· 18% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 39% · Fat 56%
Salmon fillet with mustard sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 22.2 g | 44% |
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 with mustard sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Salmon fillet with mustard sauce
How do you make salmon fillet with mustard sauce?
Salmon fillet with mustard sauce is made by coating the fish with a mustard-based sauce and baking or pan-cooking it until just done. Mix mustard with lemon juice and olive oil, or add cream for a richer sauce. Brush it on before cooking or spoon it over to serve.
How long should you bake salmon fillet with mustard sauce?
Bake salmon fillet with mustard sauce until the flesh turns opaque and separates easily with a fork. The fillet’s thickness affects the cooking time, so check it early rather than relying only on a recipe’s timing. Remove it as soon as it is cooked to keep it moist.
What is the best mustard sauce for salmon fillet?
Dijon mustard makes a smooth, tangy sauce for salmon fillet, while whole-grain mustard adds texture. Whisk either with lemon juice and olive oil for a lighter sauce, or stir in cream for a richer version. Dill and garlic are common additions that complement the fish.
What should you serve with salmon fillet with mustard sauce?
Salmon fillet with mustard sauce pairs well with roasted vegetables, potatoes, or a crisp green salad. Asparagus and broccoli work especially well, while rice or crusty bread can make the meal more filling. A squeeze of lemon brightens the rich, tangy sauce.
How do you know when salmon fillet with mustard sauce is cooked?
Salmon fillet with mustard sauce is cooked when its flesh is opaque and flakes apart easily with a fork. Check the thickest part, since the edges cook faster. Avoid cooking until it becomes dry and firm; carryover heat will continue cooking the fish briefly after you remove it.
Can you make salmon fillet with mustard sauce using frozen salmon?
Yes, you can make salmon fillet with mustard sauce using frozen salmon, but thaw it safely in the refrigerator before cooking for more even results. Pat the thawed fillets dry so the sauce adheres well, and check the center for doneness because previously frozen fish can release extra moisture.
Should you cook salmon fillet with mustard sauce skin-side up or down?
Cook salmon fillet with mustard sauce skin-side down first if the fillet has skin; this helps protect the flesh and makes the skin easier to crisp. Apply most of the sauce to the flesh side, since mustard on the pan-facing skin may stick or scorch.
How should you store leftover salmon fillet with mustard sauce?
Store leftover salmon fillet with mustard sauce in a covered container in the refrigerator once it has cooled. Eat it within a few days for best quality, and do not leave cooked fish out at room temperature for an extended period. Discard it if its smell or appearance has changed.
How do you reheat salmon fillet with mustard sauce without drying it out?
Reheat salmon fillet with mustard sauce gently in a covered pan or low oven until warm. Gentle heat helps prevent the fish from drying out, and a small splash of water or cream can loosen a thickened sauce. Avoid repeatedly reheating the same leftovers.
Can you prepare salmon fillet with mustard sauce ahead of time?
Yes, you can mix the mustard sauce ahead, but cook the salmon close to serving time for the best texture. Keep the sauce covered in the refrigerator, then spread it over the fish before cooking. If the sauce contains cream, stir it well before using.
Salmon fillet with mustard sauce Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
288mg · 41% DV
Iodine
36µg · 24% DV
Sodium
312mg · 14% DV
Potassium ⭐
444mg · 13% DV
Salmon fillet with mustard sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon fillet with mustard sauce
To burn the 216 calories in 1 piece (medium) (120 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 with mustard sauce?
Salmon fillet with mustard sauce pairs a portion of salmon with a sharp, savoury sauce; recipes may use lemon, herbs, cream or yoghurt to soften the mustard’s bite. The fish stays moist and flaky when gently baked or pan-cooked, while the sauce adds a tangy contrast. It is a straightforward main course rather than a dish tied to one specific regional tradition.
Across many kitchens, it is served with potatoes, grains or vegetables, and a crisp salad makes a fresh counterpoint. The salmon brings protein and omega-3 fats; each 100 g provides 18.5 g of protein. For a lighter plate, use a modest amount of sauce and add extra vegetables, or choose a yoghurt-based version. A little lemon and dill also complement the fish without overpowering it.
How Nutritious Is Salmon fillet with mustard sauce?
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 Salmon fillet with mustard 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 with mustard sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon fillet with mustard sauce 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
✓ Suitable
Low FODMAP
— Not suitable
Salmon fillet with mustard sauce Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.64g
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.