Yummy Recipe for March
One Dish Salmon & Broccoli Bake
You know that feeling – you’ve had a hectic day at work, and haven’t even thought about what you are cooking for dinner. You just know that you want something quick, easy and healthy….even better if you don’t have to use a whole lot of pots and pans to prepare it!
Our ‘One Dish Salmon and Broccoli Bake’ is just the ticket for the easiest dinner ever. You will just need a bowl, cutting board and knife and a baking-paper lined baking tray.
You should aim to eat at least 2-3 serves of fish a week – however, salmon is extra special due to its amazing nutritional properties. Besides being rich in ‘good’ Omega 3 fats, a 150g serve of salmon provides a full day’s requirement of vitamin D. Not only that, salmon contains over half of the daily nutritional requirements of Vitamins B12, B3 and selenium, and is also an excellent source of B6 and Magnesium. And when you serve salmon with broccoli, then you have a nutritional dream due to the potent antioxidant properties of this amazing cruciferous vegetable.
So what are you waiting for? Call in to the supermarket on the way home, pick up some salmon and broccoli and treat your body to a healthy (and very tasty) gourmet meal. And if you are following our Low GI eating plan at the moment, this is the perfect recipe!
INGREDIENTS
4 green shallots, trimmed & thinly sliced (prepare extra to serve)
2 garlic cloves, crushed
1 long fresh red chilli, thinly sliced (prepare extra to serve)
2 tsp fresh ginger, grated
60ml (1/4 cup) soy sauce
1 Tbs honey
1 tsp sesame oil
4 x 200g skinless salmon fillets
500g broccoli, cut into florets
1 Tbs olive oil
METHOD
Combine the shallot, garlic, chilli, ginger, soy sauce, honey and sesame oil in a large glass or ceramic dish. Add the salmon fillets and turn to coat. Set aside for 15 – 30 minutes to marinate.
Meanwhile, preheat oven to 200C/ 180C fan forced. Line a baking tray with baking paper. Place the broccoli in a bowl, toss with olive oil and season. Place on the prepared tray and roast for 15 minutes.
Push the broccoli to the sides of the tray. Place the salmon fillets in the centre of the tray and drizzle with the marinade. Roast for a further 12-15 minutes or until the salmon is cooked through. Sprinkle with the extra green shallot and chilli to serve
Enjoy – I know that your family will love it too!
