Date Night Meal – Mediterranean Salmon in Tomato Sauce

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 483
Protein 35g
Fat 25g
Carbs 22g
Total Time 20 minutes


Mediterranean Salmon Recipe


Mediterranean Salmon in Tomato - Connor Saeli
Ingredients for 2 servings

  • 4 Roma tomatoes
  • Salmon
    • 10oz raw (wild caught) salmon
    • 1 tablespoon The Fit Cook Sea Blend
      • Substitute: 1/2 teaspoon turmeric + pinch of sea salt + 1 teaspoon cracked pepper + 1 tablespoon of lemon zest
    • 1 teaspoon olive oil
  • 3 tablespoons olive oil, divided into 2 portions
  • 1/2 cup diced white onion
  • 1 tablespoon garlic, minced
  • 2 tablespoons capers
  • 1 1/2 cups chicken broth
  • 1 tablespoon tomato paste
  • 2 teaspoons lemon zest
  • 2 teaspoons oregano
  • 1 teaspoon dried thyme
  • sea salt &  pepper to taste
  • Garnish
    • fresh parsley
    • zaatar
  1. Set oven to broil.
  2. Spray whole tomatoes with avocado oil and season them with a pinch of sea salt & pepper.  Roast the tomatoes in the oven for 10- 12 minutes, or until  soft and blistered.  Remove and set aside.
  3. Reduce the heat of the oven to 400F.
  4. Season salmon filet with a bit of olive oil and Sea blend.
  5. Set a skillet on high heat.  Once hot, add 1 1/2 tablespoons olive oil, then add the salmon fillet skin-side UP.  Sear the salmon for 1 – 2 minutes, then remove from the skillet.
  6. Reduce the heat of the skillet to medium.  Once the skillet has cooled down, add remaining olive oil,  onion, garlic and capers.  Caramelize for 2 to 3 minutes, until the onions have turned slightly brown and translucent.
  7. Add the roasted tomatoes to the skillet.  Use the spatula to gently press on the tomatoes so they explode to create a natural tomato sauce.
  8. Once all the tomatoes have exploded to create a sauce, add chicken broth and tomato paste, then stir to create a tomato sauce.  Bring the sauce to a light simmer and add the remaining ingredients, frequently stirring.   If you desire a thicker sauce, add another tablespoon of tomato paste.  If you prefer a thinner sauce, add tablespoons of vegetable or chicken broth until you reach your desired consistency.  Season to taste with sea salt & pepper.
  9. Nestle the salmon in the skillet with the tomatoes, then bake for 8 – 10 minutes at 400F.
  10. Garnish and enjoy!

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