Miso Salmon in Foil - Calories, Macros & Health Benefits
Original recipe: Miso Salmon in Foil - Just One Cookbook by Namiko Hirasawa Chen
The Recipe
Miso Salmon in Foil
Prep: 13 min | Cook: 17 min | Serves: 2
Ingredients
| Ingredient | Amount |
|---|---|
| Skin-on salmon fillets (center cut) | 2 pieces (1.1 lb / 535 g) |
| Miso | 2-3 Tbsp |
| Japanese Kewpie mayonnaise | 2 Tbsp |
| Shiitake mushrooms | 3 pieces |
| Shimeji (brown beech) mushrooms | 1/2 package (1.8 oz / 50 g) |
| Carrot | 2 inches (1.4 oz / 40 g) |
| Onion | 1/2 (5 oz / 140 g) |
| Green onion | 1 (for garnish) |
| Lemon slices | 2 |
| Sake | 1 Tbsp |
| Diamond Crystal kosher salt | 1/4 tsp |
| Freshly ground black pepper | 1/8 tsp |
| Unsalted butter | 1/2 Tbsp |
Directions
- Preheat oven to 425F (220C). Peel and slice the onion thinly. Julienne the carrot. Slice shiitake caps and separate the shimeji mushrooms into small clusters. Slice the green onion and set aside.
- Mix the miso and Kewpie mayo in a small bowl until smooth and uniform.
- Prepare two 12x12 inch sheets of aluminum foil. Lightly butter the centers. Spread sliced onion on the buttered area.
- Place one salmon fillet skin side down on the onions. Season with salt and pepper. Spread the miso-mayo sauce on the salmon. Pile the mushrooms and carrots on top. Add a lemon slice and drizzle with sake.
- Bring the top and bottom edges of foil together. Fold over a few times to seal snugly. Fold up the sides and press all folds firmly. Place packets on a baking sheet.
- Bake at 425F for 15-18 minutes for center-cut fillets (1 to 1.5 inches thick). The salmon is ready when the thickest part registers 125-130F (52-54C).
- Open each packet carefully, tilting away from you to release steam. Scatter sliced green onions on top and serve immediately.
Key tip: Butter the foil before layering the onion - it prevents sticking and adds a subtle richness that pairs beautifully with the miso glaze.
Nutrient Card
Miso Salmon in Foil (per serving)
Calories: 596
Protein: 57g
Fat: 32g
Saturated: 6g
Carbs: 17g
Fiber: 4g
Sugar: 6g
Sodium: ~924mg
Cholesterol: ~161mg
Full Nutrition Breakdown
Here is the ingredient-by-ingredient nutrition breakdown for one serving of Miso Salmon in Foil, based on USDA data and standard portion sizes.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Salmon fillet (center cut, skin-on) | ~267 g | 380 | 53 g | 17 g | 0 g | 0 g |
| Kewpie mayonnaise | 1 Tbsp (15 g) | 100 | 0.3 g | 11 g | 0.5 g | 0 g |
| Miso paste | ~1.5 Tbsp (18 g) | 35 | 2 g | 1 g | 5 g | 1 g |
| Onion | 70 g | 28 | 0.8 g | 0 g | 6.5 g | 1 g |
| Unsalted butter | 1/4 Tbsp (3.5 g) | 25 | 0 g | 3 g | 0 g | 0 g |
| Shiitake mushrooms | 1.5 caps (~20 g) | 7 | 0.3 g | 0 g | 1.5 g | 0.5 g |
| Shimeji mushrooms | 25 g | 8 | 0.5 g | 0 g | 1.5 g | 0.5 g |
| Carrot | 20 g | 8 | 0.2 g | 0 g | 2 g | 0.5 g |
| Sake | 1/2 Tbsp | 8 | 0 g | 0 g | 0.4 g | 0 g |
| Lemon slice | ~8 g | 2 | 0.1 g | 0 g | 0.6 g | 0.2 g |
| Green onion (garnish) | ~5 g | 2 | 0.1 g | 0 g | 0.4 g | 0.2 g |
| Salt and pepper | to taste | 0 | 0 g | 0 g | 0 g | 0 g |
| TOTAL | ~603 | ~57g | ~32g | ~18g | ~4g |
Note: Values are approximate and can vary based on salmon variety (farm-raised vs. wild), specific miso brand (saltiness and calorie content differ), and exact portion sizes. The site-stated total is 596 kcal per serving.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Salmon | 380 | 64% |
| Kewpie mayonnaise | 100 | 17% |
| Miso paste | 35 | 6% |
| Onion | 28 | 5% |
| Butter | 25 | 4% |
| Mushrooms and vegetables | 27 | 4% |
The mayo is the silent contributor here. Two tablespoons across the recipe adds 200 calories total, and while it doesn't taste like mayo in the finished dish, it accounts for nearly a fifth of your per-serving calories. The salmon itself, despite being the star, is relatively lean for a protein source of its size.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 57 g | 228 cal | 38% |
| Fat | 32 g | 288 cal | 48% |
| Carbs | 17 g | 68 cal | 11% |
| Fiber | 4 g | - | - |
This is a protein-forward, moderate-fat meal. At 38% protein, it significantly outperforms the average dinner, which typically sits around 15-20% protein. The fat percentage looks high on paper, but most of it comes from heart-healthy omega-3 fatty acids in the salmon and monounsaturated fats in the mayo. The carb count is remarkably low for a complete meal, making it a natural fit for anyone watching their carbohydrate intake.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Salmon | Omega-3 fatty acids (EPA & DHA) | Research consistently links omega-3s to reduced inflammation and lower risk of heart disease. On a practical level, omega-3s are also associated with healthier skin (less dryness and fewer wrinkles), better joint mobility, and improved mood. A single serving of this dish provides roughly your full daily omega-3 needs. |
| Miso | Probiotics and isoflavones | Fermented miso contains beneficial bacteria linked to improved gut health and better nutrient absorption. Studies suggest regular miso consumption is associated with lower rates of certain digestive issues. It also provides isoflavones, which research links to bone density support - especially relevant for women. |
| Shiitake mushrooms | Beta-glucans and eritadenine | Shiitake mushrooms contain beta-glucans that research links to immune system support, and eritadenine, a compound associated with healthier cholesterol levels. They are also one of the few non-animal sources of vitamin D when sun-exposed, which supports bone health and energy levels. |
| Carrot | Beta-carotene (Vitamin A precursor) | Carrots are one of the richest sources of beta-carotene, which the body converts to vitamin A. Research links adequate vitamin A intake to better skin health, stronger night vision, and immune function. The beta-carotene in just 20g of carrot contributes meaningfully to your daily needs. |
| Onion | Quercetin and prebiotic fiber | Onions are rich in quercetin, a flavonoid with anti-inflammatory and antihistamine properties backed by multiple studies. Their prebiotic fiber feeds beneficial gut bacteria, supporting digestive health and regularity. Research also associates quercetin intake with better blood sugar control. |
This meal is an especially strong pick if you are trying to build or maintain muscle while keeping calories moderate - the 57g of protein per serving is serious. The omega-3 content from the salmon also makes it excellent for anyone dealing with joint stiffness, dry skin, or looking to support heart health. The fermented miso adds a gut health bonus that most protein-heavy meals simply do not offer.
Smarter Swaps (With Real Numbers)
Swap 1: Greek Yogurt for Kewpie Mayonnaise
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Kewpie mayo (1 Tbsp) | 100 | 0.3 g | 11 g | 0.5 g |
| Greek yogurt (1 Tbsp) | 15 | 1.5 g | 0.5 g | 1 g |
| Savings | -85 | +1.2 g | -10.5 g | +0.5 g |
The texture stays creamy, and the tanginess of Greek yogurt actually complements miso nicely. You lose some of the richness, but pick up extra protein.
Swap 2: White Miso for Red Miso
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Red miso (1.5 Tbsp) | 35 | 2 g | 1 g | 5 g |
| White miso (1.5 Tbsp) | 30 | 1.8 g | 0.8 g | 4 g |
| Savings | -5 | -0.2 g | -0.2 g | -1 g |
A small savings, but white miso is milder and lower in sodium, which matters if you are watching salt intake.
Swap 3: Skip the Butter, Use Parchment Paper
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Butter (1/4 Tbsp) | 25 | 0 g | 3 g | 0 g |
| Parchment paper | 0 | 0 g | 0 g | 0 g |
| Savings | -25 | 0 g | -3 g | 0 g |
The recipe author notes that parchment paper works perfectly well - no butter needed, and nothing sticks.
Swap 4: Wild Salmon for Farm-Raised Salmon
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Farm-raised salmon (267 g) | 380 | 53 g | 17 g | 0 g |
| Wild sockeye salmon (267 g) | 310 | 55 g | 10 g | 0 g |
| Savings | -70 | +2 g | -7 g | 0 g |
Wild salmon is leaner with slightly more protein. The trade-off is that the fillet may be a touch less silky, but the miso-mayo glaze compensates by keeping everything moist.
The Ultra-Lean Stack: All Swaps Combined
| Original | All Swaps | Savings | |
|---|---|---|---|
| Calories | 596 | 411 | -185 |
| Protein | 57 g | 60 g | +3 g |
| Fat | 32 g | 11.3 g | -20.7 g |
| Carbs | 17 g | 16.5 g | -0.5 g |
All four swaps together bring this meal down to 411 calories with 60g of protein and only 11g of fat. That is a remarkably lean, high-protein dinner.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 40% | 904 cal | Room for a light breakfast and moderate lunch, plus a snack |
| 2,000 cal | 30% | 1,404 cal | Comfortable room for two more full meals and a snack |
| 2,500 cal | 24% | 1,904 cal | Plenty of room - pair with rice and a side soup without worry |
| 3,000 cal | 20% | 2,404 cal | Fits easily as one of three substantial meals |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Steamed white rice (1 cup, 158 g) | 205 | 801 |
| Miso soup (1 cup) | 40 | 841 |
| Japanese cucumber salad (sunomono) | 45 | 886 |
| Blanched broccoli with sesame oil | 65 | 951 |
Paired with rice and a simple soup, this becomes a complete Japanese set meal at around 840 calories. Add a vegetable side and you are still under 900 - a well-balanced, satisfying dinner for most daily calorie targets.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| This recipe (Miso Salmon in Foil) | 596 | 57 g | 32 g | 17 g |
| Restaurant miso-glazed salmon (typical) | 750-900 | 45 g | 50 g | 25 g |
| Teriyaki salmon (homemade) | 520 | 50 g | 18 g | 30 g |
| Pan-seared plain salmon (no glaze) | 410 | 55 g | 20 g | 0 g |
| Salmon en croute (pastry-wrapped) | 850 | 40 g | 55 g | 35 g |
Restaurant versions of miso salmon typically use far more butter and a heavier miso glaze, pushing calories well past 750. This homemade version gives you the same flavour profile at roughly two-thirds the calories, with significantly more protein and less fat. Compared to a teriyaki preparation, you save on carbs since there is no sugary glaze, though the mayo adds a bit more fat.
Recipe from Just One Cookbook by Namiko Hirasawa Chen. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, and portion accuracy. When in doubt, weigh your ingredients.