Salmon with Burst Tomato Sauce
Salmon with Burst Tomato Sauce provides 9g protein and 445 calories per serving, working best paired with a high-protein side like Greek yogurt or cottage cheese. Quick-preps 4 servings on the stovetop for flexible lunch or dinner timing throughout the week. Use this as a strategic lower-protein meal to create variety without derailing your macro split.
Ingredients
- •Salmon
- •fine sea salt and freshly-cracked black pepper
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Tomato, Cherry(907g)
- •Garlic(240g)
- •Red pepper flakes(3g)
- •Cream, Heavy Whipping(120g)
- •Basil, Fresh(80g)
- •Parmesan Cheese(28g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Season the salmon filets generously with salt and pepper. Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat. Place the salmon flesh-side-down in the skillet and sear, undisturbed, for 2-3 minutes or until golden. Flip the salmon over and cook for 2 minutes more, until it is nearly cooked through. Transfer the salmon to a clean plate and set aside.
- 2Add the remaining olive oil to the pan and reduce heat to medium. Add the tomatoes, garlic, crushed red pepper flakes and toss gently until evenly coated with the oil. Cook for about 10-15 minutes, stirring occasionally, until all of the tomatoes have burst and their juices have reduced to a sauce that is fairly thick. (After a few minutes of cooking, you can use a spoon to gently smash some of the tomatoes to release more of their juices, but I prefer to leave most of the tomatoes intact so that the sauce is nice and chunky.)
- 3Gently stir in the heavy cream, basil, Parmesan, 1 teaspoon fine sea salt, and a few twists of black pepper until combined. Nestle the salmon filets into the sauce and continue cooking for 1-2 more minutes, or until the salmon is cooked through to your liking.
- 4Taste and season the sauce with extra salt, pepper and/or crushed red pepper flakes as needed.
- 5Serve immediately, garnished with extra basil and Parmesan, and enjoy!
Nutrition — Per Serving
445
calories
9g
protein
34g
fat
- Carbohydrates
- 31g
- Saturated fat
- 10.8g
- Sodium
- 157 mg
- Dietary fiber
- 4.5g
4 servings per batch · ~365g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Salmon with Burst Tomato Sauce have per serving?
Each serving contains 9g of protein and 445 calories with 34g fat and 31g carbs. This is a lower-protein option, so it works better as a side dish or paired with additional protein sources rather than a standalone meal.
How long does Salmon with Burst Tomato Sauce take to make?
This recipe has quick prep time on the stovetop and yields 4 servings, making it efficient for a weeknight dinner without extensive preparation.
Is Salmon with Burst Tomato Sauce good for fat loss?
At 445 calories per serving with a high fat content (34g), this recipe is calorie-dense and better suited for maintenance or muscle gain phases rather than aggressive fat loss goals.
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