Fresh Salmon Salad with Chickpeas and Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Fresh Salmon Salad with Chickpeas and Tomatoes
45 min.
6
463kcal

Suggestions


From the moment the first rays of sunshine touch your kitchen to the last bite of this vibrant dish, our Fresh Salmon Salad with Chickpeas and Tomatoes is bound to steal the spotlight at any meal. Perfectly balancing health and flavor, this salad offers a delightful combination of tender salmon, hearty chickpeas, and juicy tomatoes, turning a simple lunch into an extraordinary experience. With a health score of 100, you can relish every bite of this colorful dish, knowing it’s packed with nutrients yet free from gluten and dairy.

Imagine the succulent, flaky salmon, seared to perfection, complementing the earthy chickpeas and the fresh zest of citrus. Enhanced by the aromatic notes of basil and parsley, each ingredient plays a starring role in crafting a salad that is not just a meal but a celebration of fresh flavors. Whether you’re serving it as a light lunch or a satisfying dinner, this main course promises both taste and nutrition, delivering 463 calories of pure goodness per serving.

With just 45 minutes in the kitchen, you'll easily prepare a feast for six that’s bursting with colors and textures. So, gather your ingredients, roll up your sleeves, and treat yourself and your loved ones to a dish that truly embodies the essence of health and happiness. Let's dive into this delicious culinary adventure!

Ingredients

  • 15 ounce chickpeas rinsed drained
  • tablespoons basil fresh
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest grated
  • tablespoons olive oil divided
  • 0.3 cup olives black (scant)
  • tablespoons orange juice fresh
  • tablespoon orange zest grated
  • tablespoons parsley fresh italian chopped
  • 30 ounce salmon fillet ( 2 pounds)
  • tablespoon salt-packed capers in brine rinsed drained
  • 1.5 cups tomatoes chopped

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon oil in each of 2 heavy large skillets.
  2. Sprinkle salmon with salt and pepper.
  3. Add 3 fillets to each skillet and cook until almost cooked through, about 3 minutes per side. Cool slightly.
  4. Heat remaining 4 tablespoons oil in large skillet over medium-high heat.
  5. Add chickpeas and all remaining ingredients except basil. Stir until warm. Season with salt and pepper. Divide chickpea mixture among 6 plates. Tear salmon into 1- to 1 1/2-inch pieces; scatter over chickpeas.
  6. Garnish with basil leaves and serve.

Nutrition Facts

Calories463kcal
Protein30.49%
Fat50.26%
Carbs19.25%

Properties

Glycemic Index
36.29
Glycemic Load
4.32
Inflammation Score
-7
Nutrition Score
31.286086891008%

Flavonoids

Eriodictyol
0.13mg
Hesperetin
1.04mg
Naringenin
0.41mg
Apigenin
2.89mg
Luteolin
0.06mg
Kaempferol
0.05mg
Myricetin
0.25mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:463.11kcal
23.16%
Fat:25.84g
39.75%
Saturated Fat:3.64g
22.77%
Carbohydrates:22.27g
7.42%
Net Carbohydrates:16.03g
5.83%
Sugar:4.98g
5.53%
Cholesterol:77.96mg
25.99%
Sodium:345.63mg
15.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.26g
70.52%
Selenium:54.43µg
77.76%
Vitamin B12:4.51µg
75.13%
Vitamin B6:1.3mg
64.88%
Vitamin B3:11.81mg
59.04%
Folate:168.12µg
42.03%
Phosphorus:414.29mg
41.43%
Manganese:0.81mg
40.3%
Vitamin K:38.92µg
37.07%
Vitamin B2:0.6mg
35.05%
Copper:0.64mg
32.06%
Potassium:1017.51mg
29.07%
Vitamin B1:0.43mg
28.4%
Vitamin B5:2.62mg
26.23%
Fiber:6.23g
24.94%
Magnesium:81.98mg
20.49%
Iron:3.52mg
19.54%
Vitamin E:2.7mg
18.03%
Vitamin C:13.51mg
16.37%
Zinc:2.08mg
13.89%
Vitamin A:571.57IU
11.43%
Calcium:64.38mg
6.44%
Source:Epicurious