Pan-seared Salmon with Boiled Potatoes and Zucchini Salad calories & nutrition
Pan-seared Salmon with Boiled Potatoes and Zucchini Salad contains 671 calories per serving (34% of a 2,000 kcal daily diet), with 43g fat, 33g carbs, and 42g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared Salmon with Boiled Potatoes and Zucchini Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Salmon fillet | 150 g | 312 | 19.5 | 0 | 34.1 |
| Boiled potatoes | 120 g | 104 | 0.1 | 24 | 2.4 |
| Zucchini (courgette) strips | 80 g | 14 | 0.3 | 2.7 | 1 |
| Sunflower seeds | 15 g | 88 | 7.7 | 3 | 3 |
| Green peas | 20 g | 16 | 0.1 | 2.9 | 1 |
| Olive oil dressing | 15 ml | 135 | 15 | 0 | 0 |
| Fresh herbs (parsley) | 5 g | 2 | 0 | 0.3 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Salmon fillet · Boiled potatoes · Zucchini (courgette) strips · Sunflower seeds · Green peas · Olive oil dressing · Fresh herbs (parsley)
How does Pan-seared Salmon with Boiled Potatoes and Zucchini Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +277 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | -241 kcal, less protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | -149 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -216 kcal, more protein |
Frequently Asked Questions
Is Pan-seared Salmon with Boiled Potatoes and Zucchini Salad healthy?
In moderation. Pan-seared Salmon with Boiled Potatoes and Zucchini Salad is calorie-dense at 166 kcal/100 g. With 42g protein and 33g carbs, it provides good nutrition but watch portion sizes.
Is Pan-seared Salmon with Boiled Potatoes and Zucchini Salad good for weight loss?
At 671 calories per serving, Pan-seared Salmon with Boiled Potatoes and Zucchini Salad is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Pan-seared Salmon with Boiled Potatoes and Zucchini Salad?
One serving contains 42g of protein, which is about 42% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-seared Salmon with Boiled Potatoes and Zucchini Salad?
- Macro split: fat 57%, carbs 20%, protein 23%
- Energy density: 166 kcal/100 g (medium)
- Top calorie contributors: Salmon fillet, Olive oil dressing, Boiled potatoes
How long does it take to burn off Pan-seared Salmon with Boiled Potatoes and Zucchini Salad?
- Jogging: ~77 min
- Cycling: ~88 min
- Walking: ~164 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared Salmon with Boiled Potatoes and Zucchini Salad?
- kcal: 34% of daily intake
- Fat: 61% of daily intake
- Carb: 16% of daily intake
- Protein: 42% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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