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Spiced salmon with pomegranate molasses Calories
Salmon marinated with pomegranate molasses and spices, oven-baked. Rich in omega-3 and antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spiced salmon with pomegranate molasses (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 5 g of carbs, 25.8 g of protein, 11 g of fat and 0.6 g of fiber. Its 4.9 µg of B12 covers 205% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spiced salmon with pomegranate molasses Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
5g
· 2% DV
Protein
25.8g
· 52% DV
Fat
11g
· 14% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 46% · Fat 45%
Spiced salmon with pomegranate molasses nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 25.8 g | 52% |
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 Spiced salmon with pomegranate molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
| 1 piece (jumbo) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Spiced salmon with pomegranate molasses
What does spiced salmon with pomegranate molasses taste like?
Spiced salmon with pomegranate molasses tastes savory, tangy, and lightly sweet, with a rich fish flavor beneath the glaze. The molasses adds a fruity sharpness, while the spices bring warmth; adjust the amount of glaze if you prefer a less intense finish.
Can I use pomegranate juice instead of pomegranate molasses for spiced salmon with pomegranate molasses?
Yes, but pomegranate juice is thinner and less concentrated than pomegranate molasses, so the glaze will be milder. Simmer the juice until it thickens before using it, or expect a less sticky coating on the salmon.
Can spiced salmon with pomegranate molasses be grilled?
Yes, spiced salmon with pomegranate molasses can be grilled, but the sugary glaze may char over direct heat. Grill the salmon until nearly done, then brush on the glaze near the end and turn it carefully to prevent sticking.
Should I leave the skin on spiced salmon with pomegranate molasses?
Yes, you can leave the skin on spiced salmon with pomegranate molasses. It helps hold the fillet together and can protect the flesh from drying; place the salmon skin-side down and serve it with the skin, or remove it after cooking.
How can I keep spiced salmon with pomegranate molasses from sticking to the pan?
Use a lightly oiled baking dish or line the pan before cooking spiced salmon with pomegranate molasses. If cooking it skin-side down, let the salmon cook undisturbed until the flesh releases more easily rather than trying to move it too soon.
Can I make spiced salmon with pomegranate molasses without added sugar?
Yes, spiced salmon with pomegranate molasses does not need extra sugar. The molasses already contributes sweetness, so taste the glaze before adding anything; using pure pomegranate molasses rather than a sweetened sauce also gives you more control.
Is spiced salmon with pomegranate molasses a traditional dish?
Spiced salmon with pomegranate molasses is better described as a modern dish than a single traditional recipe. It brings together salmon with a tart-sweet ingredient used in many Middle Eastern and Mediterranean kitchens, and spice combinations vary from cook to cook.
Can I prepare spiced salmon with pomegranate molasses ahead of time?
Yes, you can mix the glaze and season the salmon ahead, then keep it covered in the refrigerator until cooking. For the freshest texture, avoid leaving the fish in the acidic marinade for an extended time, and cook it promptly once marinated.
What can I serve with spiced salmon with pomegranate molasses?
Serve spiced salmon with pomegranate molasses with couscous, rice, roasted vegetables, or a crisp salad. A plain grain or fresh, mildly dressed vegetables balance the tangy glaze without competing with the salmon.
How should I store leftover spiced salmon with pomegranate molasses?
Refrigerate leftover spiced salmon with pomegranate molasses promptly in a covered container. Reheat it gently until hot throughout, or serve it cold in a salad; avoid repeated reheating, which can dry out the fish.
Spiced salmon with pomegranate molasses Vitamins & Minerals
Vitamins
B12
4.92µg · 205% DV
B6
1.02mg · 60% DV
B3
9.36mg · 59% DV
Vitamin D
10.2µg · 51% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
276mg · 39% DV
Potassium ⭐
432mg · 13% DV
Iodine
14µg · 9% DV
Sodium
70mg · 3% DV
Spiced salmon with pomegranate molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spiced salmon with pomegranate molasses
To burn the 222 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 Spiced salmon with pomegranate molasses?
Spiced salmon with pomegranate molasses is made by coating salmon with the tangy-sweet syrup and spices, then baking it. Pomegranate molasses lends a concentrated, tart fruitiness that contrasts with the fish’s rich flavour and tender, flaky texture. It is a contemporary preparation rather than a dish with one fixed recipe, drawing on ingredients widely used in Turkish and Middle Eastern cooking.
Serve it warm with a crisp salad, roasted vegetables or rice for an easy main meal; leftovers also work well in a grain bowl. Salmon is a protein-rich fish, providing 21.5 g of protein per 100 g. For a less sweet, lighter finish, use the molasses sparingly and add lemon or fresh herbs at the table.
How Nutritious Is Spiced salmon with pomegranate molasses?
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 Spiced salmon with pomegranate molasses 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 Spiced salmon with pomegranate molasses Contain Allergens?
Contains these allergens:
Which Diets Is Spiced salmon with pomegranate molasses 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
Spiced salmon with pomegranate molasses Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.44g
POLYUNSATURATED
2.76g
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.