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Salmon with vegetable sauce Calories
Omega-3-rich, high-protein main dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon with vegetable sauce (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 8.6 g of carbs, 34 g of protein, 14.2 g of fat and 2.2 g of fiber. Its 6.1 µg of B12 covers 255% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Salmon with vegetable sauce Nutrition Facts
Selected: 1 piece (medium) · 180 g
302
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
34g
· 68% DV
Fat
14.2g
· 18% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 46% · Fat 42%
Salmon with vegetable sauce nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 34 g | 68% |
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 vegetable sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 302 kcal |
| 1 ounce (medium) | 85 g | 143 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (small) | 120 g | 202 kcal |
| 1 serving (small) | 150 g | 252 kcal |
| 1 cup (diced) | 200 g | 336 kcal |
| 1 serving (large) | 220 g | 370 kcal |
| 1 piece (large) | 250 g | 420 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Salmon with vegetable sauce
How do you make salmon with vegetable sauce?
Salmon with vegetable sauce is made by cooking salmon alongside a sauce of softened vegetables. Sauté onion, garlic, and vegetables such as peppers or zucchini, then bake or pan-cook the salmon and serve it with the sauce.
What vegetables go best in salmon with vegetable sauce?
Onion, garlic, bell pepper, zucchini, and tomato work especially well in salmon with vegetable sauce. Spinach or mushrooms are good additions too; cut the vegetables evenly so they soften without overpowering the salmon.
Can you bake salmon with vegetable sauce?
Yes, salmon with vegetable sauce can be baked. Soften the vegetables first, place them with the salmon in a baking dish, and cook until the fish turns opaque and separates easily with a fork; thicker fillets take longer.
How do you keep salmon with vegetable sauce from drying out?
Avoid overcooking salmon with vegetable sauce, since salmon dries out quickly once it is done. Check the thickest part of the fillet and remove it from the heat when it turns opaque and flakes easily; serve it with plenty of sauce.
What should you serve with salmon with vegetable sauce?
Serve salmon with vegetable sauce with rice, potatoes, couscous, or crusty bread to make the sauce part of the meal. A simple green salad also works well, especially when the sauce already contains several vegetables.
Can you cook salmon directly in vegetable sauce?
Yes, salmon with vegetable sauce can be cooked directly in the sauce, as long as the sauce is simmering gently rather than boiling hard. Nestle the fillets into the pan, cover it, and cook until the fish is opaque and flakes easily.
Is salmon with vegetable sauce good for meal prep?
Yes, salmon with vegetable sauce can be prepared ahead, though the salmon is best when freshly cooked. Store the fish and sauce promptly in a covered container in the refrigerator, then reheat gently to avoid drying the fillet.
Can you use frozen salmon for salmon with vegetable sauce?
Yes, thaw frozen salmon in the refrigerator before making salmon with vegetable sauce. Pat the fish dry before cooking so it does not release excess water into the pan and dilute the sauce; do not refreeze it after thawing.
How can you tell when salmon with vegetable sauce is cooked?
Salmon with vegetable sauce is ready when the thickest part of the fish turns opaque and separates into flakes when gently pressed with a fork. Check the fish itself rather than relying on the sauce, which may be hot before the salmon is done.
Can you make salmon with vegetable sauce without cream?
Yes, salmon with vegetable sauce does not need cream. Cooked tomato, onion, or blended vegetables can give the sauce body, while a little cooking liquid helps loosen it; this keeps the vegetables and salmon flavors clear.
Salmon with vegetable sauce Vitamins & Minerals
Vitamins
B12
6.12µg · 255% DV
B3
13.32mg · 83% DV
Vitamin D
14.58µg · 73% DV
B6
1.12mg · 66% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
387mg · 55% DV
Iodine
50µg · 33% DV
Potassium ⭐
657mg · 19% DV
Sodium
378mg · 16% DV
Salmon with vegetable sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with vegetable sauce
To burn the 302 calories in 1 piece (medium) (180 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 vegetable sauce?
Salmon with vegetable sauce pairs salmon with a sauce made from vegetables; the ingredients vary by recipe and may include tomatoes, onions or peppers. It is a flexible home-style main rather than a dish tied to one specific culinary region, and the salmon may be baked or cooked on the hob before being served with the sauce.
The salmon’s tender, rich flesh contrasts with the sauce’s softer, sometimes gently sweet or tangy flavour. Depending on local habits, it works well with potatoes, rice, grains or a simple salad. This is a protein-rich main dish that also provides omega-3 fats. For a lighter plate, keep added oil modest and serve it with vegetables or salad rather than a heavy side.
How Nutritious Is Salmon with vegetable 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 with vegetable 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 vegetable sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with vegetable 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
— Not suitable
Low FODMAP
— Not suitable
Salmon with vegetable sauce Fat Profile
SATURATED
2.7g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.96g
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.