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Calories In Salmon Fillet Baked

May Help Maintain Healthy Vision

15 minutes Lemon Butter Baked Salmon Recipe | Easy Dinner Idea

Salmon contains several nutrients necessary for promoting eye health and maintaining vision.

For example, astaxanthin has been studied in humans and animals for its ability to prevent certain disorders that can affect eye health, including age-related macular degeneration, eye fatigue, uveitis, and cataracts .

Salmon also contains a good amount of vitamin A in each serving, with around 8% of the DV in a 3.5-ounce serving of farmed salmon .

Vitamin A is essential for vision and is a precursor for certain pigment molecules in the photoreceptors of the eye (


Salmon is rich in vitamin D and phosphorus, which can support bone health. Some studies show that eating fish could be linked to a lower risk of osteoporosis, but more research is needed.

Baked Vs Grilled: Whats Better

When it comes to nutrition, both baked and grilled salmon offer identical nutrients. What varies is the cooking method itself. The other variable is the spices, marinades or fats you add during the cooking process or after cooking.

Whether you are grilling or baking, you can look for nonfat cooking sprays. These are very useful in helping to prevent the salmon from sticking to the cooking surface. Since they add zero calories and zero fat, using them will not take away from the nutritional value of the salmon.

Also, pay attention to what you serve with grilled or baked salmon. Salmon often pairs well with whole-grain rice, salads and other vegetables that are high in dietary fiber and nutrients.

Read more:19 High-Fiber Foods ââ¬â Some May Surprise You!

When it comes to which cooking method to use, it comes down to personal preference. Baking salmon is an easy method, and the salmon will absorb the flavors from any seasonings you add to it. Grilling salmon will often pick up a bit of a smoky, charred flavor. So it really depends on which you prefer and how confident you are of your baking and grilling abilities.

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Baked Pesto Salmon With Tomatoes

In my opinion, this salmon recipe is equal parts impressive and easy. With its bright and vibrant colours, it looks like youve spent hours in the kitchen but, thanks to a friendly real food shortcut, you can pull it together with a handful of ingredients and have it on the table in 30 minutes or less.

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Baked Salmon With Parmesan Herb Crust

This Baked Salmon recipe is tender, full of flavor and topped with a Parmesan herb crust! A little lemon juice, a bit of butter, fresh garlic and herbs, and a delicious crunchy Panko crust create an oven baked salmon recipe that is as delicious as it is stunning!

Love salmon? Check out this simple Baked Salmon In Foil or Baked Salmon with Honey Dijon Glaze for more variations!

So How Many Calories In Salmon Answer: It Depends

Oven Baked Salmon Fillets Recipe

The salmon fillet, as a standalone item, comes with a low-calorie count.

However, the calorie count will depend upon the cooking method and ingredients used.

Salmon is one of the healthiest seafood items you can use in your daily diet without it adding to your waistline, provided you cook it right.


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Calories In A Salmon Fillet

As described in this article, the salmon type and cooking method directly impacts the amount of calories per meal. A baked fillet will yield approximately 274 calories while a smoked Chinook fish has only 125 calories.

There is a considerable difference between wild salmon and farmed salmon as well. Wild salmon will give you 280 calories, while the other, a whopping 367 calories!

How Much Protein Is In Five Ounces Of Salmon

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Salmon is loaded with protein and is lean and low in calories, which means you won’t destroy your diet. Five ounces of cooked salmon has about 240 calories and provides as much as 70 percent of your protein needs for a 2,000-calorie diet. Additionally, salmon is rich in heart-healthy fats, like omega-3 fatty acids, and is free of carbohydrates.

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May Help Prevent Alzheimer’s Disease

Some research suggests that omega-3s have the potential to protect against cognitive decline, such as Alzheimers disease. While more research is needed to confirm this benefit, it appears that the overall nutrient intake from whole foods provides cumulative effects that extend beyond those of omega-3 supplementation alone.

Wild salmon owes its orange hue to the antioxidant astaxanthin. Astaxanthin is a carotenoid with neuroprotective properties that appear to work in conjunction with omega-3s to slow the aging of the brain.

What Is The Proper Temperature For Salmon

BAKED SALMON | easy, no-fail recipe with lemon garlic butter

What temperature salmon is done cooking depends on who you ask and your personal preference.

  • According to the FDA, salmon is considered cooked when the thickest part reaches 145 degrees F. This will give you very, very firm salmon.
  • According to Cooks Illustrated, 125 degrees F is the preferred temperature for farmed salmon if you like your salmon to be mostly firm with a fair amount of silkiness. Wild salmon should be cooked to just 120 degrees F, as it is leaner and more prone to drying out.
  • According to my mother-in-law, you should cook salmon until it is so dry, the only way to cut it is with a steak knife.

After trial and error, I have consistently found that the best temperature for salmon is 135 degrees F.*

  • As soon as the salmon registers 135 degrees F on an instant read thermometer inserted at the thickest part of the fillet, remove it from the heat source, then let it rest.
  • As the salmon rests, its temperature continues to rise. Resting allows any juices to incorporate back into the fish.
  • Salmon cooked to 135 degrees F and allowed to rest will be medium, moist, and safe to eat.*

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Salmon Nutrition Facts And Health Benefits

Salmon is a delicious fish that is versatile and easy to find in most markets. With salmons heart-healthy omega-3s, high-quality protein, and rich micronutrient content, its worth adding to your meal plan. A higher intake of omega-3s is associated with a reduced risk of certain diseases such as cardiovascular disease, Alzheimers disease, and other conditions.

Many people are concerned about mercury and other contaminants in fish. However, salmon is a nutrient-dense fish that can be found with minimal toxins regardless of whether you choose to buy it farmed or wild.

Should I Eat Salmon While Pregnant What About Mercury

The potential negative effects of methylmercury in fish are far smaller than the adverse effects of eating too little fish. The FDA has created three categories to help pregnant women select fish to eat while expecting: best choices good choices and fish to avoid. Salmon falls into the best choices category.

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Baked Salmon Shopping List

This section will supply you with a shopping list for the low calorie recipe for baked salmon.

The best salmon recipes call for simple, basic ingredients You dont need a lot to make delicious oven baked salmon recipes.

This salmon oven recipe is so simple! All you really need is salmon, salt, and fresh ground pepper!

Is Salmon Good For You

Grill Fish Fillet Best

A perfectly normal question to ask is whether or not salmon is good for you. As you can see below where we have highlighted the nutritional benefits of salmon, it is a fish that is incredibly high in vitamins B3 and B12, as well as the minerals Phosphorus and selenium. Salmon is also a huge source of protein, and thus it is something that is very healthy to include in your diet.

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Can Improve Mental Health

In addition to protecting brain health, some promising studies suggest that salmon could support mental health, thanks to its content of omega-3 fatty acids.

According to a review of 10 studies, consuming at least 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was associated with a lower risk of depression, especially in women .

However, more high quality randomized control trials are needed.

Another small study in 23 young adults found that taking an omega-3 fatty acid supplement led to significant improvements in symptoms of depression after 21 days .

Some research also suggests that omega-3 fatty acids could reduce symptoms of anxiety and improve mood, though more studies are needed .


Some studies have found that eating fish or increasing your intake of omega-3 fatty acids could reduce symptoms of depression and anxiety and improve mood.

Best Way: Use An Instant Read Thermometer

The best, most reliable way to know your salmon is done is to use an instant read digital thermometer.

An instant read thermometer is a critical tool in the kitchen.

It will save you from overcooking fish and meat. I even use it to determine when banana bread is done.

  • This one is less than $15 and is quick and accurate.
  • This one is lightening fast and dead accurate. It is an excellent investment if you cook often.

To use your instant read thermometer to check the salmon for doneness, insert the tip into the thickest part of the fish. Make sure you are in the fillets center and not touching the pan.

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Lets Reveal Calories In Grilled Smoked Salmon Fillet And Steak

Salmon is found everywhere in Atlantic and Pacific oceans. The salmon family includes salmon, trout, chinook, keta and many others. Most often, all these fishes are called salmon. However, the caloric value is may be different.

Fillet is the most popular way to buy a salmon meat. It contains a whole lot of essential vitamins and minerals that your body needs. In fact, salmon is one of the most beneficial kinds of fish. Anyway, there are 142 calories in 100 grams of fresh fillet. The amount is not really big, considering all the advantages. However, it may rise, depending on a way of cooking.

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How To Make Herb Crusted Salmon

EASY Baked Salmon Filet Recipe
  • Preheat your oven to 425°F and line a baking sheet with parchment paper.
  • Lay the salmon filet skin side down on the baking sheet. Blot the salmon dry with a paper towel.
  • Combine the breadcrumbs, Parmesan, parsley, chives, minced garlic, thyme, and lemon zest in a bowl. Stir until thoroughly combined.
  • Add the melted butter and lemon juice to another small bowl and stir to combine.
  • Brush half of the butter mixture onto the salmon. Add the remaining butter mixture to the panko mixture.
  • Sprinkle the panko mixture onto the salmon, pressing lightly to ensure it coats the filet.
  • Bake in the oven for 20 to 25 minutes. The salmon should flake easily and have an internal temperature of 145°F when done.
  • Remove from the oven and let the salmon rest for 3 to 5 minutes.
  • Serve with lemon wedges and a sprinkle of fresh parsley and enjoy.
  • If the crust begins to get too brown, you can tent the salmon with foil, reduce the temperature to 400°F for the remaining cooking time and/or move the salmon to a lower rack.

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    Calories In Grilled Salmon

    Grilling salmon is another great low-calorie method of preparing. A basic grilled three-ounce piece of salmon will yield approximately 144 calories. Unless you do not want to add extra calories or fat, it is best to marinate the fish in a butter or olive oil dressing.

    To keep calories low, you can use lemon juice instead of oils. Be sure to place the salmon skin-side down on the grill or wrap it in foil. Sockeye salmon is the most popular type for grilling.

    Health Benefits From Protein

    One of the most recognized roles of protein is building lean muscle mass and repairing muscle tissues. Protein is also a major structural part of all cells, other tissues and vital organs. Lastly, you need protein to provide energy when carbohydrates and fat are not available. Large protein molecules are made up of smaller compounds called amino acids. Essential amino acids must be supplied by your diet. Fish, like salmon, as well as all other animal foods and seafood, are complete proteins, meaning they have all the essential amino acids you need for all these functions.

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    Calories In Salmon Fillet

    According to the National Institutes of Health, salmon is a good source of high-quality protein and essential omega-3 fatty acids. A three-ounce serving of cooked salmon contains approximately 175 calories, 25 grams of protein, and six grams of fat, including two grams of omega-3 fatty acids. While there are many benefits to eating salmon, some people may be concerned about the calorie count. This blog post will provide information on the calories in salmon fillet so that customers can make informed choices when selecting this healthy seafood option.

    Sodium In Grilled Salmon

    Healthy baked salmon fillets, Delicious served with potatoes and a ...

    Salmon is relatively low in sodium. If the fish is grilled with no extra salt, the sodium levels will remain this low. However, if you tend to add extra seasonings and marinades to your salmon before grilling, you could be adding extra sodium, fat and sugars.

    Read more:15 Reasons to Kick Sugar

    If you purchase pre-grilled salmon, you should check the sodium amounts listed on the package. Many pre-made salmon meals or fillets add sodium, fats or sugars during the cooking process. For example, a roughly 4-ounce grilled salmon fillet from Ukrop’s has 190 milligrams of sodium.

    If you are a fan of grilling your own salmon, pay attention to the spices, fats and marinades you are adding. Spice blends often contain added sodium. You are better off getting individually packaged spices if you are watching your sodium intake. You may also want to consider making your own spice blends.

    Before purchasing a marinade, read the label. Check out the the amount of added sodium, sugars and fats. You should also be aware that even products marked as “lower sodium” may still include far more than you need. For example, 1 tablespoon of reduced-sodium teriyaki sauce has 320 milligrams of sodium. It also has over 2.5 grams of sugar.

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    Promotes A Healthy Pregnancy

    The omega-3s in salmon, specifically DHA, are strongly associated with fetal brain and nervous system development. Insufficient omega-3 intake during pregnancy and breastfeeding has been found to hinder infant brain growth. Salmon is lower in mercury than larger fish, like tuna or swordfish, making it a better choice for people who want to eat fish during their pregnancy.

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    About Calories In Salmon Fillet

    Image for calories in salmon fillet: Pixabay.

    Sources that may have been used for calories in salmon fillet: Department of Nutrition National Food Institute Technical University of Denmark, USDA Food Composition Databases, food labels and the websites of food manufacturers.

    Search queries for calories in salmon fillet:salmon fillet, salmon fillets, salmon, salmons.

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    Frequently Asked Salmon Baking Questions

    How Long Do You Bake Salmon at 350 degrees F?

    15 to 18 minutes for a 6-ounce fillet or 20 to 25 minutes for a 1 3/4-pound side.

    How Long Do You Bake Salmon at 375 degrees F?

    12 to 16 minutes for a 6-ounce fillet or 18 to 21 minutes for a 1 3/4 pound side.

    How Long Do You Bake Salmon at 400 degrees F?

    11 to 14 minutes for a 6-ounce fillet or 15 to 18 minutes for a 1 3/4-pound side.

    How Long Do You Bake Salmon at 425 degrees F?

    9 to 12 minutes for a 6-ounce fillet or 14 to 15 minutes for a 1 3/4-pound side.

    How Long Do You Bake Salmon at 450 degrees F?

    8 to 10 minutes for a 6-ounce fillet or 11 to 13 minutes for a 1 3/4-pound side.

    How Do You Bake Salmon Frozen?

    If you are cooking individual frozen salmon portions, place them in a baking dish, cover the dish with foil, then bake at 425 degrees F for 15 minutes. Uncover and bake 8 to 10 minutes more.

    Calories In Baked Salmon

    CRISPY Oven Baked Salmon Recipe

    Baking or broiling your salmon is one of the best ways to cook the fish without losing many nutrients or adding fat to your dish. In a four-ounce selection of baked salmon, there are 157 calories consisting of 58% protein, 41% fat, and one percent carbohydrates.

    This breaks down to 6.96 grams of fat, 0.45 grams of carbohydrates and 22.05 grams of protein, all packed in one small piece of fish.

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    Different Ways To Make Pesto Salmon

    Although this recipe calls for the salmon to be cooked in a baking dish in the oven, there are actually many different ways you could cook this pesto salmon.

    In Foil: Cooking salmon in foil is as easy as the name implies. Simply place a salmon fillet on a piece of aluminium foil, top with pesto, and fold or wrap the sides of the aluminium foil up to create a parcel to enclose the salmon. The parcel can then be placed on a baking sheet or placed directly in the oven to cook for 20 minutes until the salmon is tender and flaky.

    In a Pan: Cooking salmon in a pan is one of the simplest cooking methods. Simply add your salmon fillet to a skillet on medium-high heat, skin-side down, and cook for 4 minutes, then flip and cook for an additional 2-3 minutes until salmon is golden and crisp. Once cooked, top the fillet directly with pesto, or gently heat the pesto in the pan before pouring it over your cooked salmon fillet.

    On the Grill: Add salmon to the grill, skin side up, cover and grill for 6-8 minutes or until the salmon lightens in colour and you can take the fillet off of the grill without sticking. Once the salmon is cooked, remove it from the grill and top it with pesto.

    Whether you choose to make your own pesto or buy pre-made pesto, this pesto salmon is sure to be a winner. Serve it up with a side of potatoes and vegetables for a high-protein, high-fibre and well-balanced meal.

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