Official Calorie Count for Applebee's Salmon Dinner
Applebee's offers transparent nutritional information for its menu items. For the 6 oz. Blackened Cajun Salmon fillet served with garlic mashed potatoes and broccoli, the official count is 600 calories. This total represents the full plate as served in the restaurant, and it is crucial for diners managing their calorie intake to know this number. The specific preparations—blackened seasoning on the salmon and the addition of garlic to the mashed potatoes—influence the final calorie count.
Breaking Down the Calories
To understand where the 600 calories come from, it's helpful to consider the approximate calorie distribution among the components. While Applebee's does not typically list the exact calories for each component separately in this specific plate, we can use their side item information to get an estimate.
- 6 oz. Blackened Cajun Salmon: A 6 oz. salmon fillet generally contains a significant portion of the calories. According to some sources detailing Applebee's menu, the Blackened Cajun Salmon entree contributes a substantial amount of the total.
- Garlic Mashed Potatoes: As a side, Applebee's garlic mashed potatoes are listed as being around 250 calories. This starchy side, with its added garlic and likely butter, adds a considerable number of calories to the plate.
- Steamed Broccoli: The steamed broccoli side is a much lower-calorie component. Applebee's has listed its steamed broccoli side as being as low as 90 to 100 calories. It provides fiber and nutrients without adding excessive calories.
This distribution reveals that the salmon and mashed potatoes are the most calorically dense parts of the meal, while the broccoli serves as a nutritious, low-calorie filler.
Macronutrient Profile
Beyond just calories, the macronutrient profile (protein, fat, and carbohydrates) of the salmon dish provides a more complete picture of its dietary impact. The official calorie information for the blackened Cajun salmon, which is the main protein source, details a breakdown of these macronutrients. For example, one source lists the Blackened Cajun Salmon as having 43g of protein, 47g of carbohydrates, and 35g of total fat, leading to a total of 660 calories. The difference in calorie totals found online can be due to variations in meal preparation, portion sizes, or different menu iterations over time. However, the macronutrient data shows that the dish is a balanced meal, with significant amounts of protein from the salmon, carbs from the potatoes, and fat from the cooking method and ingredients.
Comparison with Other Applebee's Menu Items
Understanding the calorie count in context can help make better dining decisions. Comparing the salmon dish to other popular Applebee's entrees highlights its relative healthfulness.
| Entree | Approximate Calories | Main Components | Key Difference |
|---|---|---|---|
| Blackened Cajun Salmon Plate | 600 Cal | Salmon, mashed potatoes, broccoli | Lean protein, nutritious vegetables |
| Bourbon Street Chicken & Shrimp | 620 Cal | Grilled chicken, shrimp, fried potatoes | Comparable calories, but often higher in fat from frying |
| Chicken Wonton Tacos | 500 Cal | Fried wonton shells, chicken, slaw | Lower calorie, but more processed ingredients and frying |
| Riblets Basket | Over 1000 Cal | Riblets with BBQ sauce and fries | Significantly higher calories, fat, and sodium |
As the table shows, the salmon dish is a relatively moderate-calorie option when compared to heavier, fried entrées available at Applebee's. This makes it a solid choice for those watching their intake while still dining out.
How to Customize for a Lighter Meal
For those seeking to reduce the calorie count even further, customizing the Applebee's salmon meal is a simple process:
- Substitute the side: Replace the garlic mashed potatoes with a lower-calorie alternative. Options like steamed broccoli (which is already included) or a simple side salad can drastically reduce the total calories.
- Skip the extras: Sauces and extra toppings can add hidden calories. Specify that you want the salmon and vegetables prepared without any extra butter or sauces to save additional calories and fat.
- Check the cooking method: While the standard dish is blackened, other preparations may exist. Always clarify the cooking method if you are aiming for a lower-fat option.
- Control the portion: Consider splitting the meal with a dining partner or boxing up half for a later time. Restaurant portions are often larger than a standard single serving.
By making mindful adjustments, one can enjoy the nutritional benefits of the salmon while keeping the overall calorie intake in check. Applebee's interactive nutrition menu allows for exploring the calorie breakdown of individual items and customizing meals accordingly.
Conclusion
Applebee's offers a transparent calorie count for its popular Blackened Cajun Salmon with garlic mashed potatoes and broccoli, clocking in at 600 calories. This figure positions it as a reasonably moderate dining option compared to other, heavier menu items. By understanding the contribution of each component—the high-protein salmon, the calorically dense potatoes, and the low-calorie broccoli—diners can make informed choices. For those aiming for a lighter meal, simple modifications like swapping the side dish or requesting lighter preparation can further reduce the total calorie count without sacrificing flavor. Consulting Applebee's official nutrition resources is the best way to get the most accurate and up-to-date information for your specific meal.
Outbound Link: Visit the official Applebee's website for their interactive nutrition menu to verify meal information
