High in Healthy Fats

Salmon and Cherry Tomatoes

with Black Olives and Basil
4.454545
Average: 4.5 (11 votes)
(11 votes)
Salmon and Cherry Tomatoes

Salmon and Cherry Tomatoes - An aromatic, Mediterranean-style salmon dish

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Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
407
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon and olives contain unsaturated fatty acids that help regulate blood fat and lower blood pressure. Iodine from the fish supports the thyroid gland, while the fat-soluble vitamins A, D and E contained in this healthful dish are good for the eyes and bones.

If you want more fiber in this dish, just add brown rice, a whole wheat baguette, or a green salad.

1 serving contains
(Percentage of daily recommendation)
Calorie407 kcal(19 %)
Protein32 g(33 %)
Fat27 g(23 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D26.7 μg(134 %)
Vitamin E6.5 mg(54 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.6 mg(155 %)
Vitamin B₆1.4 mg(100 %)
Folate88 μg(29 %)
Pantothenic acid2.1 mg(35 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C23 mg(24 %)
Potassium963 mg(24 %)
Calcium68 mg(7 %)
Magnesium74 mg(25 %)
Iron2.9 mg(19 %)
Iodine61 μg(31 %)
Zinc1.7 mg(21 %)
Saturated fatty acids5 g
Uric acid308 mg
Cholesterol57 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 large tomatoes (each about 5.5 ounces)
1 ounce Caper
1 ounce black olives (pitted)
1 Anchovy fillet (from a jar)
¼ lemon
2 sprigs Basil
3 tablespoons olive oil
salt
peppers
11 ounces Salmon (skinless pieces)
How healthy are the main ingredients?
Salmonolive oilBasiltomatolemonsalt
Preparation

Kitchen utensils

1 non-stick Skillet, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Slotted spatula

Preparation steps

1.
Salmon and Cherry Tomatoes preparation step 1

Rinse tomatoes, drain, cut into quarters and remove seeds. Slice thinly and transfer to a bowl.

2.
Salmon and Cherry Tomatoes preparation step 2

Coarsely chop capers, olives and anchovy and add to the tomatoes. Squeeze juice from lemon into the bowl.

3.
Salmon and Cherry Tomatoes preparation step 3

Rinse basil, shake dry, pluck leaves and coarsely chop. Add to the bowl along with half of the olive oil. Season with salt and pepper and mix well.

4.
Salmon and Cherry Tomatoes preparation step 4

Rinse salmon, pat dry and cut diagonally into thin slices. Lightly season with salt and pepper.

5.
Salmon and Cherry Tomatoes preparation step 5

Heat the remaining oil in a non-stick pan over high heat. Cook salmon until just seared, about 30 seconds on each side.

6.
Salmon and Cherry Tomatoes preparation step 6

Add tomatoes to pan and cook, stirring, until softened, about 1 minute. Divide tomatoes among warm plates, top with salmon and serve immediately. 

Comments

 
Love this recipe! I've never made salmon like this before, but it was fun to try something new.
Cyndy from EAT SMARTER's picture
You can just omit the pepper if you don't like the taste of it.
 
Can I use something else to subsitute pepper?
 
I never tried cherry tomatoes with salmon, so this will be great for my tastebuds to try something new and different!