Good Housekeeping Phyllo-wrapped Salmon Recipe

Total time: 20 minutes

Keto Friendliness Gauge

Net Carbs are 3% of calories per serving, at 12g per serving. This food is keto-friendly.

How keto-friendly is Good Housekeeping Phyllo-wrapped Salmon? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Good Housekeeping Phyllo-wrapped Salmon Recipe

  • Net Carbs are 3% of calories per serving, at 12g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 26%. At 588mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Good Housekeeping Phyllo-wrapped Salmon Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 254 g )
Amount Per Serving
Calories: 387
Total Fat: 27g
Saturated Fat: 11g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 8g
Trans Fat: 1g
Cholesterol: 82mg
Sodium: 588mg
Total Carbohydrates: 16g
Dietary Fiber: 4g
Sugar: 2g
Protein: 22g
Calcium: 54mg Iron: 4mg
Potassium: 592mg Vitamin A: 157mcg
Vitamin C: 11mg Vitamin D: 0mcg

Ingredients

  • 2 tsp. butter
  • 4 tbsp. butter
  • 4 sheets phyllo dough
  • 4 piece skinless salmon fillet
  • 4 tbsp. Dijon mustard
  • salt
  • pepper
  • 2 tsp. fresh lemon juice
  • 1 lb. Steamed asparagus

Instructions

Visit Good Housekeeping's website to view the recipe instructions. (Via Edamam)