Effort: 1 of 3

Prep 10 min · Cook 20 min · Total 30 min

Baked salmon, potatoes, and asparagus

Name: Baked salmon, potatoes, and asparagus
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: American
Ingredients: 140 g Salmon, cooked; 155 g Potato, boiled; 100 g Asparagus; 5 g Extra virgin olive oil

Updated 2026-10-24 · data v2026-10-23.1

Real Food — based on the 2025–2030 Dietary Guidelines

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

486 kcal

Percent of calories

Protein 29 percent of calories
Carbs 29 percent of calories
Fat 42 percent of calories

Protein per 100 kcal: 7.4 g
Cost: $6.23 est.
Cost per 10 g protein: $1.74 est.

Source: USDA FoodData Central.

Salmon, cooked (FDC 175168)
Potato, boiled (FDC 170440)
Asparagus (FDC 168389)
Extra virgin olive oil (FDC 171413)

Recipe keys

Pescatarian
Gluten-Free
Dairy-Free

Why this recipe is worth the hype

36 g protein for about $6.23 (est.)
One pan, three foods, dinner is done.
Salmon brings fat so you barely need extra oil.
Potatoes keep the plate filling.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked salmon, potatoes, and asparagus

486

$6.23 (est.)

Current level

Flavorful

Effort: 2 of 3

Dijon-dill salmon with roasted potatoes

470

$5.96 (est.)

kcal −16 lower
Protein −3 g lower
Carbs −1 g lower
Fat −1 g lower
Cost −0.27 lower est.
Time +4 min higher

Feast

Effort: 3 of 3

Miso-glazed salmon with sesame asparagus

481

$5.48 (est.)

kcal −5 lower
Protein −3 g lower
Carbs +4 g higher
Fat −2 g lower
Cost −0.75 lower est.
Time −2 min lower

Ingredients at 1×

Amounts scale with the portion buttons above.

Salmon, cooked5 oz (140 g)
Potato, boiled1 medium (155 g)
Asparagus6 spears (100 g)
Extra virgin olive oil1 tsp (5 g)

Steps

Heat the oven to 425°F.
Toss potatoes and asparagus with oil, salt, and pepper.
Roast the vegetables, adding the salmon for the last 12 minutes.
Plate and season with more salt if you want it.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Baked salmon, potatoes, and asparagus, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/salmon-potato-asparagus-fast (updated 2026-10-24).