Blog Back to Blog

Archive

Blog

Winter Warmers... Salmon and Broccoli Bake

Salmon is known as one of the world’s healthiest foods, and for a good reason. Packed with healthy oils and nutrients, a portion of Salmon will provide most of your Recommended Daily Intake for many vitamins, for a very small calorific cost. Omega 3 fatty acids are essential because the body cannot synthesise it itself and so must be obtained from the diet. Adding broccoli to the dish will ensure your digestive system gets the nutrients it needs to, via a compound called sulphoraphane. This compound is naturally produced in the body and promotes a healthy metabolism. You could even throw some pumpkin seeds in here to make it a super healthy dinner!
 
Salmon and Broccoli Bake
 
Ingredients:
250g penne pasta
4 fillets of salmon, cubed roughly 3cm x 3cm
300g of broccoli
25g butter
25g plain flour
600ml milk
100g mascarpone
sundried tomatoes drained and thickly sliced
 
Directions:
1. Preheat the oven to 190C/gas 5/fan 170C and get out an ovenproof dish. Boil the pasta with a generous sprinkling of salt, and after 6 minutes add the broccoli, then cook for 4 minutes more, until the broccoli is on the firm side of just tender. Drain well.
 
2. While the pasta and broccoli are cooking, put the butter, milk and flour in a large pan and heat, stirring continuously, until it thickens into a smooth sauce. Remove from the heat and stir in the mascarpone, and sun-dried tomatoes. Add the pasta and broccoli and season well.
 
3. Place the cubed Salmon on the baking tray and then spoon the broccoli mixture on top. Finally, scatter with the grated cheddar and bake for 30 minutes until the mixture begins to bubble round the edges and the bake is pale golden – no darker, you don’t want the salmon to overcook.
 
Back to Blog

Comments

Post a comment

Please note:
All comments are subject to moderation by the blog author.