Teriyaki Salmon Meal


Teriyaki chicken and salmon are popular fast food items. Ordering it on a bowl of white rice is one popular way of serving teriyaki, but it is not always the healthiest choice. When given the choice between a small and large serving with the large serving costing a few dollars more, it is tempting to order the larger size. A great value if you are sharing the meal. Not so great nutritionally when you eat the whole thing.

While a small teriyaki salmon bowl has about 410 calories, the large bowl (about 22 oz, 617 g) has about 650 calories. More calories than this sample meal.

Teriyaki Salmon-1905

Meal Description

(click for recipes)

Teriyaki Salmon (sockeye)  (6 oz., 170 g)

Red Potato Salad (3/4 cup, 6 oz., 170 g)

Red Leaf Lettuce salad with tomato, red onion, cucumber and 1.5 tbsp (20 ml) honey mustard vinaigrette (about 5 oz., 150 g)

(optional)

Lemon wedges

Substitutions

Replace potato salad with your favorite vegetables.

Replace salmon with chicken or low-fat white fish.

Beverages

You can drink as much water or unsweetened tea you want for zero calories.

Wine, beer or other alcoholic beverages adds 100 to 140 calories or more.

Preparation

  1. The potato salad is made ahead or can be store bought. When using store bought potato salad add up to 100 calories for full fat mayonnaise.
  2. Marinate salmon in teriyaki sauce 15 to 20 minutes. Grill or pan-fry 2 to 3 minutes per side depending on thickness.
  3. Salad and dressing can be prepared while salmon is marinating.
  4. Prepare Teriyaki sauce about 5 minutes before cooking salmon.
Meal Calories
Food Calories
Beverage 0-140
Salad 140-170
Potatoes salad 170
Salmon 290
Teriyaki sauce  35
Total 635-805

NOTE: Food calories are rounded to whole numbers and can vary by a couple calories from the total calories.

Portion sizes can be increased or decreased depending on your appetite and goals. Reducing salmon size from 6 to 4 ounces cuts about 100 calories. Replacing the salmon with lean chicken breast or white fish cuts about 150 calories.

Salmon is a fatty fish high in omega-3 fats. Chicken and lean fish do not provide omega-3 fats. Although salmon is high fat, it is low in saturated fat.

Nutrient Percentages
Nutrient Percent of Calories
Carbohydrates 22%
Total Fat 48%
Saturated Fat 6%
Protein 26g

This is a high fat and protein meal with about 1/5th of the calories coming from carbohydrates. A large teriyaki salmon rice bowl has over 3 times the carbohydrates all from the rice and teriyaki sauce. Neither meal is high in fiber. A brown rice teriyaki bowl provides about 6 grams of fiber, but is still very high in blood glucose raising simple carbohydrates.

Meal Nutrition Facts
Serving Size 510g 617g
Calories 635 650
Calories From Fat 300 123
Total Fat 34g 13g
Saturated Fat 4g 3g
Trans Fat 0g 0g
Cholesterol 175mg 100mg
Sodium 900mg 1230mg
Carbohydrates 34g 122g
Dietary Fiber 3g 3g
Sugar 10g 21g
Added Sugar 1g NA
Protein 42g 33g
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