Crisp pan-toasted whole-wheat bread is rubbed with garlic-tomato pulp, olive oil, and lemon, then finished with cool smoked salmon for a high-protein pan con tomate breakfast.
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Calories406
Protein28.5g
Carbs37.1g
Fat16.1g
Fiber6.1g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
88.66 mcg RAE9.9% DV100% coverage
Vitamin C
23.22 mg25.8% DV100% coverage
Vitamin D
17.1 mcg85.5% DV100% coverage
Vitamin B6
0.59 mg34.4% DV100% coverage
Vitamin B12
3.26 mcg135.8% DV100% coverage
Folate
54.89 mcg DFE13.7% DV100% coverage
Calcium
145.39 mg11.2% DV100% coverage
Iron
3.11 mg17.3% DV100% coverage
Magnesium
88.4 mg21% DV100% coverage
Potassium
726.39 mg15.5% DV100% coverage
Phosphorus
353.32 mg28.3% DV100% coverage
Zinc
1.84 mg16.7% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use drained tuna: Replace the 100 g smoked salmon with 120 g canned tuna drained very well. Pan-toast 70 g bread in a dry skillet over medium for 2 minutes per side. Stir 149 g grated tomatoes with 2.8 g garlic, 9 g olive oil, 5 g lemon juice, and 0.3 g black pepper for 20 seconds, press the pulp over both hot toasts, flake all of the tuna across them, and serve immediately. Remains pescatarian. Still contains fish and wheat. Tuna is usually lower in fat and calories and slightly higher in protein.
Use whole-wheat pita: Replace the 70 g sandwich bread with 64 g whole-wheat pita cut into four wedges. Pan-toast the wedges in a dry skillet over medium for 1 minute per side. Stir 149 g grated tomatoes with 2.8 g garlic, 9 g olive oil, 5 g lemon juice, and 0.3 g black pepper for 20 seconds, spread the tomato-garlic pulp over the hot pita, top evenly with 100 g smoked salmon, and serve immediately. Remains pescatarian. Still contains fish and wheat. Calories and protein remain close, with a chewier bread texture.
Storage and reheating
Refrigerate for up to 1 day.
Not marked as freezer-friendly.
Suggested reheating: Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.