⏱ 25 min total

Pan-Seared Salmon with Tomatoes & Basil

Name: Pan-Seared Salmon with Tomatoes & Basil
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; 6 oz Atlantic salmon; ⅛ tsp Salt; ⅛ tsp Black pepper; ½ cup, chopped or sliced Tomatoes; ½ tbsp, chopped Basil; ¼ tsp, leaves Oregano

Per 1 serving · 276 g · 7 ingredients

Calories

491

25%
of a 2,000 cal day

Protein
36g
29% of calories
Carbs
3.9g
3% of calories
Fat
37g
67% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Pan-Seared Salmon with Tomatoes & Basil (276 g) has 491 calories, with 36 g of protein, 3.9 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (71% DV), Vitamin C (21% DV) and Vitamin E (57% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 31% of the daily value.

Per 100 g

178cal

medium energy density

Protein per 100 cal

7.3g

Net carbs

carbs minus fiber

Fiber

1.3g

2.4 g sugar

High in

20%+ of the daily value

Protein71%
Vitamin C21%
Vitamin E57%
Vitamin K20%
Thiamine32%
Riboflavin (B2)23%

Good source of

10–19% of the daily value

Folate (B9)15%
Iron13%
Potassium18%
Magnesium14%
Copper15%

Watch

20%+ of the daily value

Saturated fat35%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Warm half of the olive oil in a large skillet over medium-high heat until shimmering.
2
Pat the salmon dry, then season all over with the salt and pepper.
3
Place the salmon in the skillet skin-side down and cook until the skin is crisp and the flesh is mostly opaque, about 4–5 minutes. Flip and cook 3–4 minutes more, or until just cooked through. Transfer to a plate.
4
Add the remaining olive oil to the same skillet.
5
Stir in the chopped tomatoes and cook, stirring occasionally, until they begin to soften and release juices, 3–4 minutes.
6
Add the basil and oregano and simmer until fragrant, about 2 minutes. Taste and adjust seasoning if needed.
7
Spoon the tomato-basil sauce over the salmon and serve immediately.

Vitamins & minerals

Amounts for 1 serving (276 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	19 mg	21%
Vitamin D	0 μg	0%
Vitamin E	9 mg	57%
Vitamin K	24 μg	20%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.3 mg	23%
Niacin	15 mg	95%
Vitamin B6	1 mg	89%
Folate (B9)	59 μg	15%
Vitamin B12	5 μg	229%
Pantothenic acid	3 mg	54%
Choline	140 mg	25%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	1 mg	13%
Potassium	842 mg	18%
Magnesium	58 mg	14%
Phosphorus	431 mg	62%
Zinc	1 mg	7%
Copper	0.1 mg	15%
Manganese	0.2 mg	8%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	91 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	449 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	2 g	—
Docosapentaenoic Acid (DPA)	1 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	2,316 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	16 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	8 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 491 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Pan-Seared Salmon with Tomatoes & Basil?

One serving of Pan-Seared Salmon with Tomatoes & Basil (1 serving) has 491 calories, which works out to 178 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Pan-Seared Salmon with Tomatoes & Basil high in protein?

It provides a solid 36 g of protein per serving (71% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pan-Seared Salmon with Tomatoes & Basil keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.

How much sodium is in Pan-Seared Salmon with Tomatoes & Basil?

396 mg per serving.

How much sugar is in Pan-Seared Salmon with Tomatoes & Basil?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (276 g)

Calories491

% Daily Value*

Total fat 37g	47%
Saturated fat 7.1g	35%
Trans fat 0g
Cholesterol 94mg	31%
Sodium 396mg	17%
Total carbohydrate 3.9g	1%
Dietary fiber 1.3g	5%
Total sugars 2.4g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all