1 5-oz fillet of baked salmon and asparagus with hollandaise sauce contains 687 Calories. The macronutrient breakdown is 2% carbs, 79% fat, and 19% protein. This is a good source of protein (59% of your Daily Value), potassium (14% of your Daily Value), and total omega 3 (4 g).
- Makes
- 3 5-oz fillet
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Preheat the oven to 400°F.
- Clean the asparagus and trim off the woody ends. Arrange them on a baking sheet, toss with half of the olive oil, and season with salt and pepper.
- Slice the salmon into smaller fillets if needed. Place on another baking sheet, drizzle with the remaining olive oil, and season with salt and pepper.
- Bake both the salmon and asparagus in the oven for 20-25 minutes.
- While the salmon and asparagus are baking, prepare the Hollandaise sauce. In a microwave-safe bowl, beat the egg yolks, lemon juice, a pinch of salt, and cayenne pepper until smooth. Slowly stream in melted butter while whisking to incorporate.
- Heat the mixture in the microwave for 15 to 20 seconds, then whisk again.
- Place the asparagus and salmon on a serving plate and top with the Hollandaise sauce. Serve immediately.
Nutrition Facts
For 1 5-oz fillet of baked salmon and asparagus with hollandaise sauce (269g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 687 | |
| Fats | 60g | 77% |
| Saturated fats | 22g | 112% |
| Trans fats | 1g | |
| Cholesterol | 323mg | 108% |
| Sodium | 148mg | 6% |
| Carbs | 3g | 1% |
| Net carbs | 2g | |
| Fiber | 1g | 5% |
| Sugar | 1g | |
| Protein | 33g | |
| Calcium | 58mg | 6% |
| Iron | 2mg | 30% |
| Potassium | 676mg | 14% |
| Vitamin D | 1μg | 9% |
| Vitamins and Minerals | ||
| Alpha carotene | 12μg | |
| Beta carotene | 374μg | |
| Caffeine | 0mg | |
| Choline | 267mg | 48% |
| Copper | 0.2mg | 21% |
| Fluoride | 1μg | |
| Folate (B9) | 97μg | 24% |
| Lycopene | 0μg | |
| Magnesium | 49mg | 12% |
| Manganese | 0.1mg | 6% |
| Niacin | 13mg | 81% |
| Pantothenic acid | 3mg | 59% |
| Phosphorus | 447mg | 64% |
| Retinol | 254μg | |
| Riboflavin (B2) | 0.4mg | 29% |
| Selenium | 45μg | 82% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 34% |
| Vitamin A IU | 1560IU | |
| Vitamin A | 286μg | 32% |
| Vitamin B12 | 5μg | 206% |
| Vitamin B6 | 1mg | 79% |
| Vitamin C | 11mg | 12% |
| Vitamin D IU | 54IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 9mg | 59% |
| Vitamin K | 38μg | 31% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.2g | |
| Glucose | 0.5g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 22g | 112% |
| Monounsaturated fats | 23g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 4g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 2g | |
| Eicosapentaenoic Acid (EPA) | 1g | |
| Docosapentaenoic Acid (DPA) | 1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0.1g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |









