
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
- 1Pat the salmon dry with paper towels and season generously with salt and pepper on both sides. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat until shimmering.
- 2Place the salmon flesh-side-down in the skillet and sear undisturbed for 2–3 minutes over medium-high heat until the flesh is golden brown. Flip and cook for 2 minutes more until the salmon is nearly cooked through (it should flake easily when tested with a fork but still have a slightly translucent center). Transfer to a clean plate.
- 3Add the remaining olive oil to the pan and reduce heat to medium. Add the cherry tomatoes, minced fresh garlic, and red pepper flakes; toss gently to coat evenly with oil.
- 4Cook for 10–15 minutes over medium heat, stirring occasionally, until all the tomatoes have burst and their juices have reduced to a thick sauce. You may gently smash some tomatoes with a spoon to release more juices if desired, but leave most tomatoes intact for a chunky texture.
- 5Gently stir in the heavy cream, fresh basil, grated Parmesan, 1 teaspoon fine sea salt, and black pepper until combined. Nestle the salmon filets back into the sauce.
- 6Continue cooking for 1–2 minutes over medium heat until the salmon is cooked through to your liking (internal temperature should reach 145°F).
- 7Taste and adjust seasoning with additional salt, pepper, or red pepper flakes as needed.
- 8Divide the salmon and sauce evenly into 4 airtight containers while hot. Cool to room temperature before refrigerating. Reheat gently in a skillet over medium heat for 2–3 minutes before serving. Garnish with fresh basil and Parmesan.
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
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Set up your profile to unlockCommon questions
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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