The Dragon-Glazed Salmon from TGI Fridays is a popular menu item, but its total nutritional value depends heavily on its preparation and the sides served with it. While the salmon itself is a lean protein, the signature sweet and savory glaze, combined with certain accompaniments, significantly boosts the calorie, sugar, and sodium counts. For informed dining, it's essential to look beyond the fish and understand the full nutritional breakdown of your specific order.
Calorie Breakdown by Side Dish
The most prominent variations of the Dragon-Glazed Salmon come with different combinations of starches and vegetables. Each option carries a distinct caloric load, which should be considered when ordering.
Dragon-Glazed Salmon with Lemon-Butter Broccoli and Jasmine Rice
This is one of the more common presentations of the dish. According to nutritional data, a single serving of this combination provides a substantial calorie count.
- Calories: 810 kcal
- Total Fat: 31g
- Carbohydrates: 98g
- Protein: 40g
- Sodium: 2170mg
- Sugars: 17g
Dragon-Glazed Salmon with Mashed Potatoes and Garlic-Butter Broccoli
Opting for a different set of sides changes the nutritional profile considerably. Mashed potatoes and garlic-butter broccoli result in a slightly lower, but still significant, calorie count.
- Calories: 790 kcal
- Total Fat: 29g
- Carbohydrates: 86g
- Protein: 50g
- Sodium: 2940mg
- Sugars: 20g
It is important to note the increase in sodium and sugar in this particular version, primarily due to the garlic-butter preparation and the potatoes.
Deconstructing the Meal: Individual Components
To better understand where the calories come from, it's helpful to break down the meal into its main components: the salmon, the glaze, and the sides. The salmon fillet itself is a healthy protein source rich in Omega-3 fatty acids. However, the accompanying elements significantly alter the final calorie count.
- The Salmon Fillet: A typical 6-ounce salmon fillet contains around 250-300 calories, primarily from protein and healthy fats. It's the cleanest part of the meal nutritionally.
- The Dragon Glaze: This is where much of the added sugar and calories lie. Recipes inspired by TGI Fridays' glaze often include brown sugar, pineapple juice, and other sweet and savory ingredients that contribute to the final calorie total. The sweetness and thickness are a result of these calorie-dense additions.
- The Sides: Both the Jasmine Rice and the Mashed Potatoes contribute a significant amount of carbohydrates. The butter and glazes used on the broccoli and potatoes add a substantial amount of fat and sodium, further increasing the overall calorie and sodium intake. Simply requesting steamed, unbuttered vegetables could make a significant difference.
Comparison of Dragon-Glazed Salmon Variations
The following table provides a clear comparison of the nutritional facts for different menu versions of the Dragon-Glazed Salmon, highlighting key differences.
| Nutritional Aspect | With Lemon-Butter Broccoli & Jasmine Rice | With Mashed Potatoes & Garlic-Butter Broccoli |
|---|---|---|
| Calories | 810 kcal | 790 kcal |
| Total Fat | 31g | 29g |
| Carbohydrates | 98g | 86g |
| Protein | 40g | 50g |
| Sodium | 2170mg | 2940mg |
| Sugars | 17g | 20g |
Tips for a Lighter Meal
If you enjoy the taste but want to reduce the overall impact on your diet, consider these modifications when ordering:
- Request extra vegetables: Ask for a double portion of steamed broccoli or super veggies instead of rice or mashed potatoes.
- Go light on the glaze: Ask for the dragon glaze on the side or to be used sparingly during cooking. This can significantly reduce sugar and calorie intake.
- Opt for a different side: Choose a healthier side dish if available, such as a garden salad with a light dressing.
- Split the meal: The portion sizes at TGI Fridays can be large. Consider splitting the entrée with a dining companion to halve the calories.
- Beware of hidden sodium: The sauce and side preparations are high in sodium. Be mindful of this, especially if you have high blood pressure or are watching your sodium intake.
Conclusion: A High-Calorie Restaurant Dish
In conclusion, the calorie count for Friday's Dragon Glazed Salmon is not a single number but a range influenced by the accompanying side dishes. With the jasmine rice and lemon-butter broccoli, it is 810 calories, while the version with mashed potatoes and garlic-butter broccoli is 790 calories. Both versions are calorie-dense and notably high in sodium and carbohydrates, largely due to the sweet glaze and rich side preparations. By understanding the nutritional breakdown of the individual components and making strategic ordering choices, you can enjoy this flavorful dish while better managing your dietary goals.
For more detailed nutrition information, including allergen details, you can visit the official TGI Fridays nutrition guide: TGI Fridays Nutrition Guide.
