Directions:
- Combine first 6 ingredients in a small bowl, stirring to form a paste. Remove 1/2 teaspoon spice mixture, and reserve remaining mixture. Rub both sides of salmon with 1/2 teaspoon spice mixture; cover and chill.
- Heat oil in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender and just beginning to brown. Add garlic; sauté 1 minute or until garlic begins to brown. Stir in reserved spice mixture and tomato. Reduce heat, and simmer for 15 minutes or until thickened, stirring frequently. Remove from heat; keep warm.
- Preheat oven to 450°.
- Place fish on a broiler pan coated with cooking spray. Bake at 450º for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from oven; cool slightly. Break fish into chunks.
- Place 3/4 cup cooked basmati rice on each of 4 large plates. Top each serving with about 3/4 cup tomato mixture and 3 ounces salmon. Sprinkle with cilantro, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 530.18 Kcal (2220 kJ) | ||
| Calories from fat | 68.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.66g | 12% | |
|---|---|---|---|
| Cholesterol | 52.15mg | 17% | |
| Sodium | 542.14mg | 23% | |
| Potassium | 1190.02mg | 25% | |
| Total Carbs | 85.27g | 28% | |
| Sugars | 9.26g | 37% | |
| Dietary Fiber | 5.23g | 21% | |
| Protein | 32.28g | 65% | |
| Vitamin C | 39.8mg | 66% | |
| Iron | 71.7mg | 398% | |
| Calcium | 48mg | 5% | |
| Amount Per 100 g | |||
| Calories | 90.37 Kcal (378 kJ) | ||
| Calories from fat | 11.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.31g | 12% | |
|---|---|---|---|
| Cholesterol | 8.89mg | 17% | |
| Sodium | 92.41mg | 23% | |
| Potassium | 202.84mg | 25% | |
| Total Carbs | 14.53g | 28% | |
| Sugars | 1.58g | 37% | |
| Dietary Fiber | 0.89g | 21% | |
| Protein | 5.5g | 65% | |
| Vitamin C | 6.8mg | 66% | |
| Iron | 12.2mg | 398% | |
| Calcium | 8.2mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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