Salmon with Roasted Tomatoes and Onions

This Salmon with Roasted Tomatoes and Onions weighs in at a mere 304 calories per serving with 10 min of prep time and only 30 minutes of cooking time.


It’s Stampede week here in Calgary and if you don’t know what that is, you should and if you can, come down and visit. The Calgary Stampede is the annual rodeo, exhibition and festival which is held in July and it’s probably one of the biggest rodeos on earth. Hundreds of thousands of tourists come here every year to see this great Stampede. And this year the Stampede does not disappoint. In fact, it celebrates its 100th anniversary so it’s bigger and better than ever.

One of the favorites at the Stampede is all the bad and outrageous food you can have. Among these are deep fried vegetables, deep fried pickle chips, deep fried wagon wheels, deep fried Oreo cookies, bacon sundae funnel cakes, cotton candy cupcakes, jalapeno corn dogs. Well I think you see where I’m going with this. This food is not good for you, but it sure is good, well if you’re into that sorta thing.

But being that it’s summer and all and we want to look good, we do want to stick to some healthier meals, at least every once in a while and this delicious salmon with roasted tomatoes and onions is just that. You could however, if you feel the need for some carbs, serve this in a salmon pasta toss sort of meal. But at a mere 304 calories per serving you got yourself a delicious and nutritious meal.

Beat that Stampede!

I don’t think you can get even a mini fried donut for those few calories at the Stampede. So if you’re like the other million or so people here at the Stampede and love to enjoy some really bad for you, artery clogging food, try this salmon dish, at least once, it will make you feel a bit better. :)

Though I have to admit, a bacon sundae funnel cake sounds so good just about now.


Salmon with Roasted Tomatoes and Onions
Prep time
Cook time
Total time
Serves: 4
  • 2 pounds fresh or frozen salmon fillets
  • 2 cups grape tomatoes
  • 1 onion, thinly sliced
  • 4 tsp fresh oregano or 1 tsp dried oregano, crushed
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • ½ tsp salt
  • ½ tsp ground black pepper
  1. Thaw fish if frozen. Rinse fish and pat dry with paper towels. Preheat oven to 400 F degrees. Grease a baking dish with cooking spray.
  2. In the prepared baking dish combine tomatoes, onions, oregano, oil, garlic, ¼ tsp of the salt, and ¼ tsp of the pepper. Toss to coat the tomatoes.
  3. Roast, uncovered, for 15 minutes. Place fish, skin side down, on top of the tomato-onion mixture. Sprinkle fish with remaining ¼ tsp pepper and ¼ tsp salt. Roast, uncovered, for another 15 to 20 minutes or until fish begins to flake easily when tested with a fork.
Nutrition Information
Calories: 304 Fat: 19


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