This dish features a golden, crispy-skinned salmon fillet served with a vibrant herb-infused butter sauce. It is a popular choice for a light and refreshing midday meal that highlights fresh ingredients. It pairs perfectly with a side of steamed greens or a crisp garden salad.
Pescetarian Gluten-Free Egg-Free Soy-Free
Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 pieces Salmon fillet (340 g)
- 1 tbsp Olive oil (14 g)
- 2 cloves Garlic (10 g)
- 1 tbsp Unsalted butter (13 g)
- 1 handful Parsley (25 g)
- 1 handful Dill (15 g)
- 1 tbsp Lemon juice (15 g)
- Black pepper, to taste
- Ingredients in total: 432 g
- Weight lost in cooking: 52 g (mostly water boiling off)
- Net weight (cooked): 380 g · 2 servings of about 190 g
Method
- Pat the salmon fillets completely dry with paper towels to ensure the skin gets crispy during cooking.
- Season the flesh side of the salmon lightly with black pepper.
- Heat the olive oil in a non-stick skillet over medium-high heat until it shimmers.
- Place the salmon skin-side down in the hot pan and press down gently with a spatula for 10 seconds to keep the skin flat.
- Cook for 4 to 5 minutes without moving the fish until the skin is golden brown and crispy.
- Flip the fillets carefully and cook for another 2 to 3 minutes until the fish is opaque and flakes easily with a fork.
- Reduce the heat to low, add the butter and minced garlic to the pan, and stir for 30 seconds until fragrant.
- Stir in the fresh parsley, dill, and lemon juice, then spoon the garlic butter over the salmon before serving.
Nutrition
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Calories | 479 kcal | 252 kcal |
| Protein | 35 g | 18.4 g |
| Water | 113 mL | 59.6 mL |
| Sodium | 114 mg | 59.8 mg |
| Total Carbohydrates | 3.5 g | 1.84 g |
| Total Fat | 34.6 g | 18.2 g |
| Sugar | 0.36 g | 0.19 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Iron | 2.02 mg | 1.06 mg |
| Calcium | 66 mg | 34.7 mg |
| Magnesium | 58.3 mg | 30.7 mg |
| Potassium | 774 mg | 407 mg |
| Iodine | 34 mcg | 17.9 mcg |
| Phosphorus | 451 mg | 237 mg |
| Zinc | 0.85 mg | 0.45 mg |
| Chloride | 119 mg | 62.5 mg |
| Selenium | 65.1 mcg | 34.3 mcg |
| Copper | 0.11 mg | 0.06 mg |
| Fluoride | 0.087 mg | 0.046 mg |
| Manganese | 0.23 mg | 0.12 mg |
| Molybdenum | 5.1 mcg | 2.68 mcg |
| Chromium | 1.12 mcg | 0.59 mcg |
Fats
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.22 g | 0.12 g |
| Saturated Fat | 9.69 g | 5.1 g |
| Cholesterol | 108 mg | 56.8 mg |
| Monounsaturated Fat | 11 g | 5.78 g |
| Omega-3 Fatty Acids | 4.01 g | 2.11 g |
| Polyunsaturated Fat | 5.38 g | 2.83 g |
| Omega-6 Fatty Acids | 1.24 g | 0.65 g |
| DHA (Docosahexaenoic Acid) | 1,870 mg | 984 mg |
| EPA (Eicosapentaenoic Acid) | 1,360 mg | 716 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.097 g |
| Arachidonic Acid | 155 mg | 81.4 mg |
| Medium-Chain Triglycerides | 0.47 g | 0.25 g |
| Omega-9 Fatty Acids | 10.1 g | 5.33 g |
Fibre
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Fiber | 0.7 g | 0.37 g |
| Soluble Fiber | 0.14 g | 0.071 g |
| Insoluble Fiber | 0.48 g | 0.25 g |
Vitamins
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 5.45 mcg | 2.87 mcg |
| Vitamin D | 13.6 mcg | 7.18 mcg |
| Vitamin C | 28.6 mg | 15.1 mg |
| Folate (B9) | 73.9 mcg | 38.9 mcg |
| Niacin (B3) | 13.4 mg | 7.06 mg |
| Vitamin A | 187 mcg RAE | 98.2 mcg RAE |
| Thiamin (B1) | 0.42 mg | 0.22 mg |
| Vitamin B6 | 1.11 mg | 0.59 mg |
| Riboflavin (B2) | 0.26 mg | 0.14 mg |
| Pantothenic Acid (B5) | 2.84 mg | 1.49 mg |
| Vitamin E | 1.87 mg | 0.98 mg |
| Vitamin K | 226 mcg | 119 mcg |
| Biotin (B7) | 17.1 mcg | 9 mcg |
| Beta-Carotene | 983 mcg | 517 mcg |
Others
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Choline | 150 mg | 78.8 mg |
| Leucine | 3,166 mg | 1,667 mg |
| Lysine | 3,472 mg | 1,827 mg |
| Polyphenols | 114 mg | 59.8 mg |
| Methionine | 1,119 mg | 589 mg |
| Oxalates | 214 mg | 112 mg |
| Threonine | 1,824 mg | 960 mg |
| Tryptophan | 454 mg | 239 mg |
| Valine | 2,128 mg | 1,120 mg |
| Flavonoids | 31 mg | 16.3 mg |
| Histidine | 1,993 mg | 1,049 mg |
| Lutein / Zeaxanthin | 1 mg | 0.53 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,710 mg | 900 mg |
| Purines | 298 mg | 157 mg |
Proteins
| Nutrient | Per serving (190 g) | Per 100 g |
|---|---|---|
| Isoleucine | 2,000 mg | 1,053 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
