Garlic-basil tomato salmon with garbanzo beans
Discover the delightful flavors of Garlic-Basil Tomato Salmon with Garbanzo Beans – a healthy, savory dish featuring tender salmon, zesty canned tomatoes, fragrant basil, protein-packed chickpeas, and a hint of garlic. Perfect for a nutritious weeknight dinner!
- 12 Apr 2024
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 8 Ingredients
Garlic-basil tomato salmon with garbanzo beans is a healthy and flavorful dish that combines the rich taste of salmon with the freshness of basil and the heartiness of chickpeas. This recipe is packed with protein and nutrients, making it a perfect meal for any occasion.
Ingredients:
Instructions:
- Mince the garlic if not pre-minced.
- Drain and rinse the chickpeas.
- Chop the basil finely.
- Preheat your oven to 375°F (190°C).
- Lightly spray a baking dish with cooking spray oil.
- Place the salmon fillet in the dish.
- Sprinkle the salmon with a dash of salt and black pepper, ensuring even coverage.
- In a medium bowl, combine the canned tomatoes, minced garlic, and chopped basil. Mix well to ensure the flavors are evenly distributed.
- Pour the tomato mixture over the salmon in the baking dish.
- Scatter the rinsed chickpeas around the salmon in the dish, making sure they are coated with the tomato mixture as well.
- Place the baking dish in the preheated oven.
- Bake for 20-25 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the salmon fillet.
- Once baked, remove the dish from the oven.
- Let it rest for a couple of minutes.
- Serve the garlic-basil tomato salmon with a portion of the chickpeas and tomato mixture on the side.
Tips:
- 1. For a more intense flavor, marinate the salmon in olive oil, garlic, and basil for at least 30 minutes before cooking.
- 2. You can use fresh tomatoes instead of canned tomatoes for a fresher taste; simply chop them before adding to the skillet.
- 3. To ensure the salmon is perfectly cooked, use a meat thermometer. The internal temperature should reach 145°F (63°C).
- 4. Adding a splash of white wine or lemon juice to the tomato and chickpea mixture can enhance the overall flavor.
- 5. Serve the dish with a side of quinoa or a green salad for a complete meal.
Garlic-basil tomato salmon with garbanzo beans is not only a delicious and nutritious meal but also easy to prepare. With the right ingredients and a few simple steps, you can enjoy a restaurant-quality dish at home. Give it a try and relish the harmonious blend of flavors!
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 33g | 23% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 7g | 19% |
| Sugar 8g | 8% |
| Fat | |
| Fat 8g | 10% |
| Saturated 1.36g | 5% |
| Cholesterol 63mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 160mg | 30% |
| Vitamin B1 1.52mg | 127% |
| Vitamin B2 0.30mg | 23% |
| Vitamin B3 13mg | 82% |
| Vitamin B6 1.43mg | 84% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 6ug | 245% |
| Vitamin C 33mg | 35% |
| Vitamin E 2.13mg | 14% |
| Vitamin K 30ug | 25% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.33mg | 0% |
| Iron, Fe 2.80mg | 25% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 460mg | 37% |
| Potassium, K 1080mg | 32% |
| Selenium, Se 50ug | 86% |
| Sodium, Na 610mg | 41% |
| Zinc, Zn 1.29mg | 12% |
| Water | |
| Water 380g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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