Poached Salmon and Vegetables

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  • Category: Entree
  • Recipe tags: Entree
  • Author: Healthy Food Now

  • Number of servings: 8
  • Calories: 210


Poaching is a great way to quickly cook fish and vegetables; it allows flavors to playfully mix together without exposing the surface of the food to heat (and avoid unwanted carcinogens).

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 210 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 52mg 17%
Sodium 148mg 6%
Total Carbohydrates 13g 4%
Dietary Fiber 4g 18%
Sugars 6g
Protein 27g 55%
Vitamin A 5476IU 110% Vitamin C 64mg 106%
Calcium 114mg 11% Iron 2mg 11%
Vitamin E 2mg 7% Vitamin K 173µg 216%
Thiamin 0mg 15% Riboflavin 0mg 20%
Vitamin D 507IU 127% Niacin 11mg 55%
Vitamin B6 1mg 53% Vitamin B12 5µg 79%
Pantothenic acid 2mg 18% Folate 48µg 12%
Phosphorus 400mg 40% Magnesium 73mg 18%
Zinc 1mg Selenium 39µg
Copper 0mg Manganese 0mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 311g
Energy 210kcal
Energy 878kJ
Protein 27g 55%
Total lipid (fat) 6g 9%
Ash 4g
Carbohydrate, by difference 13g 4%
Fiber, total dietary 4g 18%
Sugars, total 6g
Sucrose 1g
Glucose (dextrose) 2g
Fructose 2g
Calcium, Ca 114mg 11%
Iron, Fe 2mg 11%
Magnesium, Mg 73mg 18%
Phosphorus, P 400mg 40%
Potassium, K 1095mg 31%
Sodium, Na 148mg 6%
Zinc, Zn 1mg
Selenium, Se 39µg
Fluoride, F 2µg
Vitamin C, total ascorbic acid 64mg 106%
Niacin 11mg 55%
Pantothenic acid 2mg 18%
Vitamin B-6 1mg 53%
Folate, total 48µg
Folate, food 48µg 12%
Folate, DFE 48µg
Choline, total 124mg
Betaine 2mg
Vitamin B-12 5µg 79%
Vitamin A, RAE 306µg
Retinol 40µg
Carotene, beta 2846µg
Carotene, alpha 677µg
Cryptoxanthin, beta 24µg
Vitamin A, IU 5476IU 110%
Lycopene 1158µg
Lutein + zeaxanthin 3332µg
Vitamin E (alpha-tocopherol) 2mg 7%
Vitamin D3 (cholecalciferol) 12µg
Vitamin D 507IU 127%
Vitamin K (phylloquinone) 173µg 216%
Fatty acids, total saturated 1g 5%
16:0 1g
Fatty acids, total monounsaturated 2g
18:1 undifferentiated 1g
18:1 c 1g
20:1 1g
Fatty acids, total polyunsaturated 1g
Cholesterol 52mg 17%
Phytosterols 9mg
Threonine 1g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Tyrosine 1g
Valine 1g
Arginine 2g
Histidine 1g
Alanine 2g
Aspartic acid 3g
Glutamic acid 4g
Glycine 2g
Proline 1g
Serine 1g
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