⏱ 20 min totalTomato-Basil Salmon with Garbanzo Beans
Per 1 serving · 471 g · 8 ingredients
of a 2,000 cal day
- Protein35g34% of calories
- Carbs20g20% of calories
- Fat22g47% of calories
- ✓ Protein-dense
At a glance
One serving of Tomato-Basil Salmon with Garbanzo Beans (471 g) has 412 calories, with 35 g of protein, 20 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (70% DV), dietary fiber (30% DV) and Vitamin C (42% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 23% and 26% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Dietary fiber30%
- Vitamin C42%
- Vitamin E43%
- Vitamin K24%
- Thiamine141%
Good source of
10–19% of the daily value
- Calcium14%
- Zinc13%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat23%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Tomatoes
1 cloves, minced Garlic
5 oz Atlantic salmon- 🥄1 dash Salt
1 dash Black pepper
1 spray , about 1/3 second Cooking spray
⅓ cup Chickpeas
2 tbsp, chopped Basil
Directions
- 1
In a small bowl, combine the tomatoes and garlic. Set aside.
- 2
Season both sides of the salmon fillet with salt and pepper.
- 3
Lightly coat a medium skillet with cooking spray and heat over medium-high heat.
- 4
Add the salmon to the skillet and cook for 2 minutes on one side, then turn.
- 5
Layer the tomato mixture and chickpeas over the salmon in the skillet. Cover and cook for 5 minutes, or until the salmon is cooked through and flakes easily with a fork.
- 6
Garnish with fresh chopped basil and enjoy!
Vitamins & minerals
Amounts for 1 serving (471 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 63 μg | 7% |
| Vitamin C | 38 mg | 42% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 2 mg | 141% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 14 mg | 88% |
| Vitamin B6 | 2 mg | 123% |
| Folate (B9) | 80 μg | 20% |
| Vitamin B12 | 5 μg | 190% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 154 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 135 mg | 14% |
| Iron | 3 mg | 38% |
| Potassium | 1,117 mg | 24% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 453 mg | 65% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 37% |
| Manganese | 1 mg | 39% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 762 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 1 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 12 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 6,089 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 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 | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 412 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Tomato-Basil Salmon with Garbanzo Beans?
One serving of Tomato-Basil Salmon with Garbanzo Beans (1 serving) has 412 calories, which works out to 87 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Tomato-Basil Salmon with Garbanzo Beans high in protein?
Yes. It has 35 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Are Tomato-Basil Salmon with Garbanzo Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato-Basil Salmon with Garbanzo Beans?
738 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato-Basil Salmon with Garbanzo Beans?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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