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UMass Amherst

Salmon with Moroccan Crust with Wild Rice Stuffed Acorn Squash

This harvest-inspired dish contains the healthy fats found in salmon and is a source of fiber, potassium and zinc. The squash adds antioxidants which are better absorbed, thanks to the presence of the small amount of olive oil added during the cooking of the fish and the fats from the fish itself. Additionally, the salmon is responsibly sourced from Alaska.

Notes:

– Contains: Treenuts (Pecan) , Fish (Salmon)
– Serving size: 415g
– Contains 1035mg omega-3 fatty acids
– All SPE dishes are free of industrial trans-fats

MACRONUTRIENTS SUMMARY

All dishes are comprised of three macronutrients - carbohydrates, protein and fat. These macronutrients are the main sources of energy in our diet and all are necessary for overall health. Click on the macronutrient in the pie-chart below to learn more about it as well as their sources in this dish.

Total Calories: 390*

* For information about calorie and food group needs for your specific diet, visit the USDA’s MyPlate Daily Food Plan website.

Fat Breakdown
Saturated	1.5g
Unsaturated	10.5g

Fat (12g)
105 Calories

The USDA recommends 20-35% of calories come from fat; however, there are good fats and bad fats. Unsaturated fats are considered good fats and are found in nuts, seeds, most vegetable oils, poultry, and fish. Olive oil is largely monounsaturated and a key component to the Mediterranean diet pyramid. Omega-3s are polyunsaturated fats and found in soy, walnuts, flax and chia seeds, fish and shellfish. Saturated fats are not as good for us and therefore should not represent more than 10% of total calories in our diet. Sources of saturated fats include red meat, high-fat dairy (butter, cream, cheese, etc.), palm and coconut oil.

SPE promotes the use of ingredients with higher amounts of unsaturated fat than saturated fat. The fats in this dish come from the olive oil and salmon. While most of the fat in this dish is unsaturated, 4% of calories come from saturated fat.

Protein Breakdown
Total	26g

Protein (26g)
101 Calories

The USDA recommends 10-35% of calories come from protein; however, some protein sources are better for you than others. Proteins from lean meats, poultry, seafood and low-fat dairy provide the essential amino acids your body needs without too much additional saturated fat. Plant-based protein sources such as legumes, nuts and soy are also good choices with higher quality fats.

The protein in this dish come from the salmon.

Carbohydrates Breakdown
Sugar	4g
Fiber	6g
Other carbohydrates	40g

Carbs (50g)
191 Calories

Carbohydrates are called many things: starch, sugar and fiber, complex and simple. They mainly come from grains, legumes, fruits, vegetables, dairy and sweeteners. The USDA recommends 45-65% of calories come from carbohydrates. In SPE, we target sources of carbohydrates that offer more than just quickly-absorbed calories such as intact or unrefined grains, legumes and whole fruits and vegetables.

Sugars are naturally occurring in grains, fruits and dairy and added sugars come from sweeteners such as corn syrup, cane and beet sugar, honey, agave, maple syrup and molasses, among others. There is a small amount of added sugar in this dish from the dried cranberries.

VITAMINS & MINERALS

Below are descriptions of a handful of vitamins and/or minerals found in this dish. The percent of the daily value recommended by the USDA’s Dietary Guidelines for most adults is shown for each vitamin or mineral listed.

Selenium

The selenium in this dish comes from the brown rice. Selenium is a mineral that protects cells by neutralizing free radicals.

Thiamin

The thiamin in this dish comes from the wild and brown rice. Thiamin may help maintain mental function and regulate metabolism.

Vitamin B12

The vitamin B12 in this dish comes from the salmon. The functions of B12 include regulating metabolism, blood cell formation, and possible maintenance of mental function.

SODIUM

This dish contains 380mg or 10% of the Daily Value for sodium.

POTASSIUM

Potassium is a mineral that helps maintain normal circulation and electrolyte balance. SPE aims to balance sodium and potassium in a dish. This dish contains 1420mg or 30% of the Daily Value for potassium.

** Recommended Daily Amount for most adults.

SERVINGS

The USDA Dietary Guidelines recommend eating a variety of vegetables and fruits daily and replacing refined grains with whole grains. The recommended number of servings of fruits, vegetables and whole grains vary based on your specific needs and can be found at the USDA’s MyPlate Daily Food Plan website. The chart below shows the numbers of servings of each food in this dish, with each icon representing a serving.

Fruit

N/A

Vegetables

Whole Grains

= 1 serving of fruit (1/2 cup).

= 1 serving of vegetables (1/2 cup).

= 1 serving of whole grains (1 oz.).

We strive to provide accurate nutrition information, however variations in nutritional content of a dish may occur due to the made-to-order nature of restaurant dishes.