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Salmon with orange sauce Calories
High-protein omega-3 fish dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon with orange sauce (170 g) has 359 calories. That works out to 211 calories per 100 g. It contains 10.9 g of carbs, 35.4 g of protein, 18.2 g of fat and 0.7 g of fiber. Its 6 µg of B12 covers 248% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Salmon with orange sauce Nutrition Facts
Selected: 1 piece (medium) · 170 g
359
KCAL / 170G
Carbs
10.9g
· 4% DV
Protein
35.4g
· 71% DV
Fat
18.2g
· 23% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 41% · Fat 47%
Salmon with orange sauce nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 359 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 0.7 g | 3% |
| 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 with orange sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 359 kcal |
| 100 g | 100 g | 211 kcal |
| 1 piece (small) | 100 g | 211 kcal |
| 1 serving (small) | 140 g | 295 kcal |
| 1 cup (diced) | 180 g | 380 kcal |
| 1 serving (large) | 220 g | 464 kcal |
| 1 piece (large) | 250 g | 528 kcal |
| 1 serving (extra large) | 300 g | 633 kcal |
Calculated from 211 calories per 100 g.
Frequently Asked Questions About Salmon with orange sauce
How do you make salmon with orange sauce?
Salmon with orange sauce is made by cooking salmon fillets and serving them with a separately prepared orange-based sauce. Sear or bake the fish, then simmer orange juice with a little zest and seasoning; adding the sauce near the end helps keep its flavor bright.
What goes into the sauce for salmon with orange sauce?
The sauce for salmon with orange sauce commonly uses fresh orange juice, orange zest, garlic, and butter or olive oil. A little honey makes it sweeter, while mustard or lemon juice gives it a sharper contrast to the rich fish.
Can you use blood oranges for salmon with orange sauce?
Yes, blood oranges work well in salmon with orange sauce and give it a deeper color with a slightly berry-like note. Taste the juice before cooking, since its sweetness and acidity can vary, and adjust the other seasonings accordingly.
Why does the sauce split on salmon with orange sauce?
The sauce on salmon with orange sauce can split when butter is added over high heat or the mixture boils too hard. Lower the heat and whisk in cold butter gradually; if it separates, whisk in a small splash of warm water.
Is salmon with orange sauce better baked or pan-seared?
Salmon with orange sauce can be either baked or pan-seared, depending on the texture you want. Pan-searing gives the surface more color, while baking is convenient for thicker portions; prepare the sauce separately so it does not scorch.
What sides go well with salmon with orange sauce?
Rice, roasted vegetables, or a crisp green salad pair well with salmon with orange sauce. Mild sides let the citrus stand out, while bitter greens or lightly seasoned asparagus balance the sauce’s sweetness.
Can you make salmon with orange sauce ahead of time?
You can prepare the orange sauce for salmon with orange sauce ahead, but cook the fish close to serving time for the best texture. Keep the sauce chilled separately, then warm it gently and spoon it over freshly cooked salmon.
How can you tell when salmon with orange sauce is cooked?
Salmon with orange sauce is ready when the thickest part turns opaque and separates into flakes with gentle pressure from a fork. Check the center before serving; continued cooking after the fish reaches this point can make it dry.
How long does leftover salmon with orange sauce keep?
Leftover salmon with orange sauce keeps in a covered container in the refrigerator for a short period, generally up to a few days. Refrigerate it promptly and discard it if it has been left at room temperature for an extended time.
Can you make salmon with orange sauce using frozen salmon?
Yes, frozen salmon works for salmon with orange sauce once it has thawed completely. Thaw it in the refrigerator, then pat the surface dry before cooking so it browns properly instead of releasing excess water into the pan.
Salmon with orange sauce Vitamins & Minerals
Vitamins
B12
5.95µg · 248% DV
B3
15.64mg · 98% DV
Vitamin D
16.66µg · 83% DV
B6
1.05mg · 62% DV
Minerals
Selenium
66µg · 120% DV
Phosphorus
383mg · 55% DV
Iodine
54µg · 36% DV
Potassium ⭐
663mg · 20% DV
Sodium
315mg · 14% DV
Salmon with orange sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with orange sauce
To burn the 359 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 with orange sauce?
Salmon with orange sauce pairs salmon with a bright, sweet-tart sauce usually made with orange juice or zest. It is a flexible preparation rather than a dish tied to one particular region, and may be cooked in a pan or in the oven. The fish is rich and tender, while the citrus brings freshness and contrast. Serve it as a main course with vegetables, salad or grains; a lightly dressed green salad is an easy way to keep the plate balanced.
Salmon is valued for its protein and omega-3 fats. This dish provides 20.8 g of protein per 100 g, with the sauce adding a little carbohydrate. If you prefer a less sweet finish, use a restrained amount of sauce and let the orange’s natural tang come through.
How Nutritious Is Salmon with orange 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 with orange 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 with orange sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with orange 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 with orange sauce Fat Profile
SATURATED
3.48g
MONOUNSATURATED
7.06g
POLYUNSATURATED
4.25g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.