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Salmon sauté with vegetables Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon sauté with vegetables (220 g) has 400 calories. That works out to 182 calories per 100 g. It contains 10.1 g of carbs, 39.2 g of protein, 22.2 g of fat and 3.1 g of fiber. Its 6.8 µg of B12 covers 284% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Salmon sauté with vegetables Nutrition Facts
Selected: 1 serving (medium) · 220 g
400
KCAL / 220G
Carbs
10.1g
· 4% DV
Protein
39.2g
· 78% DV
Fat
22.2g
· 28% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 39% · Fat 51%
Salmon sauté with vegetables nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 22.2 g | 28% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.04 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 39.2 g | 78% |
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 Serving of Salmon sauté with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 400 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (medium) | 130 g | 237 kcal |
| 1 serving (small) | 160 g | 291 kcal |
| 1 piece (large) | 180 g | 328 kcal |
| 1 cup (medium) | 240 g | 437 kcal |
| 1 serving (large) | 300 g | 546 kcal |
| 2 cup (double) | 480 g | 874 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Salmon sauté with vegetables
How do you make salmon sauté with vegetables?
Salmon sauté with vegetables is made by cooking the vegetables and salmon in a pan until tender and just cooked through. Start with firmer vegetables, then add the salmon and quicker-cooking vegetables so the fish does not overcook.
What vegetables go well in salmon sauté with vegetables?
Zucchini, bell peppers, mushrooms, spinach, and onions all work well in salmon sauté with vegetables. Cut them into similar-sized pieces, cook firmer vegetables first, and add leafy greens near the end so they do not turn soggy.
How do you keep salmon from falling apart in salmon sauté with vegetables?
Handle the salmon as little as possible while making salmon sauté with vegetables. Cut it into substantial pieces, let the vegetables soften first, and turn the fish gently only when its underside releases easily from the pan.
Is salmon sauté with vegetables healthy?
Yes, salmon sauté with vegetables combines protein-rich fish and vegetables, and salmon supplies omega-3 fats. Keep the dish balanced by using a modest amount of cooking oil and seasoning rather than relying on salty bottled sauces.
What should you serve with salmon sauté with vegetables?
Serve salmon sauté with vegetables with rice, quinoa, potatoes, or crusty bread if you want a more filling meal. A green salad or lemon-dressed greens also pair well without competing with the salmon.
Can you make salmon sauté with vegetables with frozen salmon?
Yes, frozen salmon can be used for salmon sauté with vegetables. Thaw it safely in the refrigerator first and pat it dry; adding it frozen can release excess water into the pan and leave the vegetables overcooked.
How do you season salmon sauté with vegetables?
Lemon, garlic, black pepper, dill, and paprika are good seasonings for salmon sauté with vegetables. Add lemon near the end of cooking for a fresh flavor, and use herbs to complement the fish rather than mask it.
How long does leftover salmon sauté with vegetables keep?
Keep leftover salmon sauté with vegetables in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly rather than leaving the fish at room temperature, and reheat only the portion you plan to eat.
Can you reheat salmon sauté with vegetables without drying it out?
Yes, reheat salmon sauté with vegetables gently in a covered pan over low heat, adding a small splash of water if needed. Stir carefully and stop as soon as it is hot throughout to avoid toughening the salmon.
Can salmon sauté with vegetables be meal-prepped?
Yes, salmon sauté with vegetables can be meal-prepped, but the vegetables may soften and the salmon may dry out after reheating. For the best texture, prepare the chopped vegetables ahead and cook the salmon close to serving time.
Salmon sauté with vegetables Vitamins & Minerals
Vitamins
B12
6.82µg · 284% DV
B3
14.96mg · 94% DV
Vitamin D
17.82µg · 89% DV
B6
1.36mg · 80% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
480mg · 69% DV
Iodine
53µg · 35% DV
Potassium ⭐
792mg · 23% DV
Sodium
150mg · 7% DV
Salmon sauté with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon sauté with vegetables
To burn the 400 calories in 1 serving (medium) (220 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 sauté with vegetables?
Salmon sauté with vegetables is a simple pan-cooked dish of salmon and vegetables, with no single regional origin or fixed recipe. The vegetables can vary with the season and what is on hand, while the salmon is cooked just until tender.
Its rich, soft fish pairs well with vegetables that still have a little bite. It works as a weeknight lunch or dinner, served on its own or alongside salad, potatoes or grains. Salmon makes the dish a source of protein and omega-3 fats, while the vegetables add colour and fibre. For a lighter plate, use a modest amount of oil and let lemon, herbs or a little black pepper bring the flavours together.
How Nutritious Is Salmon sauté with vegetables?
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 sauté with vegetables 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 sauté with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Salmon sauté with vegetables 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 sauté with vegetables Fat Profile
SATURATED
3.96g
MONOUNSATURATED
8.58g
POLYUNSATURATED
5.28g
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.