Broiled Salmon with Roasted Tomato Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
93%
Broiled Salmon with Roasted Tomato Sauce
45 min.
4
280kcal

Suggestions


Indulge in a culinary delight with our Broiled Salmon with Roasted Tomato Sauce—a perfect blend of health and flavor that will elevate your dining experience. This scrumptious dish is not just a feast for your taste buds; it's incredibly nourishing, boasting a remarkable health score of 93. Ideal for those seeking gluten-free and dairy-free options, this dish promises to deliver satisfaction without compromising on your dietary preferences.

Ready in just 45 minutes, this meal is the perfect solution for busy weeknights or leisurely weekends. Imagine the aroma of fresh plum tomatoes and fragrant basil wafting through your kitchen as you prepare this dish. The broiled salmon, rich in omega-3 fatty acids, complements the vibrant roasted tomato sauce, creating a hearty yet healthy main course for lunch or dinner.

With only 280 calories per serving, this dish allows you to enjoy a wholesome meal without the guilt. The contrasting textures of flaky salmon and smooth tomato sauce, topped with freshly sliced basil, offer a taste sensation that is both satisfying and light. Get ready to impress your family or guests with this elegant dish that embodies goodness on every plate!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon cornstarch 
  • 0.3 cup basil fresh thinly sliced
  •  garlic cloves 
  • 0.5 small onion peeled quartered
  • pound plum tomatoes quartered
  • 24 ounce salmon fillet 
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • tablespoons tomato paste 
  • cup vegetable broth organic (such as Swanson Certified )
  • tablespoons water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • sieve
  • blender
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Arrange tomatoes, onion, and garlic in an even layer on a jelly-roll pan coated with cooking spray.
  3. Sprinkle with 1/4 teaspoon salt and pepper. Broil 8 minutes; stir gently. Broil an additional 5 minutes or until vegetables begin to blacken at the edges.
  4. Place tomato mixture and tomato paste in a blender or food processor; process until smooth.
  5. Place tomato mixture in a saucepan over medium heat. Stir in broth; bring to a simmer. Cook 10 minutes, stirring frequently.
  6. Remove from heat. Strain mixture through a sieve into a large bowl; discard solids. Return tomato mixture to saucepan over medium heat.
  7. Combine 2 tablespoons water and cornstarch in a small bowl. Stir cornstarch mixture into tomato mixture. Increase heat to medium-high; bring tomato mixture to a boil. Cook for 1 minute, stirring constantly.
  8. Remove from heat.
  9. Place fish on a broiler pan lightly coated with cooking spray.
  10. Sprinkle evenly with 1/8 teaspoon salt. Broil 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  11. Place about 1/4 cup tomato mixture on each of 4 deep plates; top each with 1 salmon fillet.
  12. Sprinkle each with 1 tablespoon basil.
  13. Garnish with coarsely ground black pepper, if desired.

Nutrition Facts

Calories280kcal
Protein51.34%
Fat36.21%
Carbs12.45%

Properties

Glycemic Index
71.75
Glycemic Load
2.38
Inflammation Score
-8
Nutrition Score
29.386521754058%

Flavonoids

Naringenin
0.77mg
Isorhamnetin
0.44mg
Kaempferol
0.16mg
Myricetin
0.17mg
Quercetin
2.46mg

Nutrients percent of daily need

Calories:279.75kcal
13.99%
Fat:11.08g
17.04%
Saturated Fat:1.72g
10.72%
Carbohydrates:8.57g
2.86%
Net Carbohydrates:6.64g
2.41%
Sugar:4.85g
5.39%
Cholesterol:93.55mg
31.18%
Sodium:597.84mg
25.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.34g
70.69%
Vitamin B12:5.41µg
90.15%
Selenium:62.79µg
89.7%
Vitamin B6:1.53mg
76.56%
Vitamin B3:14.32mg
71.62%
Vitamin B2:0.69mg
40.33%
Phosphorus:379.98mg
38%
Potassium:1208.29mg
34.52%
Vitamin B5:2.97mg
29.67%
Vitamin B1:0.44mg
29.26%
Copper:0.54mg
26.92%
Vitamin A:1339.9IU
26.8%
Vitamin C:18.67mg
22.63%
Magnesium:67.68mg
16.92%
Folate:63.24µg
15.81%
Vitamin K:16.36µg
15.58%
Manganese:0.25mg
12.55%
Iron:2.01mg
11.18%
Zinc:1.38mg
9.2%
Fiber:1.93g
7.72%
Vitamin E:0.97mg
6.48%
Calcium:42.94mg
4.29%
Source:My Recipes