Pan-Seared Salmon with Asparagus & Baby Potatoes
Pan-seared salmon with asparagus and baby potatoes: 37 g protein, about 2 g EPA+DHA and ~12 µg vitamin D in 25 minutes.
A pan-seared salmon fillet with steamed asparagus, boiled baby potatoes and lemon — 37 g of protein and roughly 2 g of EPA and DHA in a 25-minute dinner.
Watch the 21-second version
About two grams of omega-3 and twelve micrograms of vitamin D, on one plate.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
A simple fish dinner that supplies omega-3 fats and vitamin D.
Ingredients (1 serving)
- Salmon fillet, skin on, raw weight — 150 g
- Baby potatoes — 200 g
- Asparagus — 150 g
- Olive oil — 5 ml
- Lemon — 1/2
- Fresh dill — 5 g
Macros per serving
- Calories: 550 kcal
- Protein: 37 g
- Fat: 24 g
- Carbs: 47 g
- Fiber: 7 g
Key micronutrients
- Vitamin D: ~12 µg
- Omega-3 (EPA + DHA): ~2 g
Why it earns a spot in the rotation
- High protein. 37 g per serving, mostly from the salmon.
- Omega-3 from food. ~2 g of combined EPA and DHA per serving.
- Vitamin D from a food source. ~12 µg per serving.
- Quick. 25 minutes from start to plate.
Related protocols
- Shrimp & Zucchini Pasta with Walnut Pesto
- Baked Salmon with Brown Rice & Edamame
- Salmon & Avocado Bowl
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
