Salmon and Vegetable Bake

I love fish but I sometimes struggle to get it into our weekly menu as hubby isn’t that keen on it. Anything with bones, a head or tails is definitely not allowed on the table (prawns excepted) and anything too fishy is also a no go.

So here is my latest fishy offering and this one went down well. The hubby said I could make it again and gave a few mmmmm noises. The toddler gave me a clap and said “Well done Mummy”, high praise indeed 🙂 

So why not give it a go and see how it fares with your family? Salmon is an oily fish providing omega 3’s and the vegetables will pack this meal up to provide 2 of your 5 a day. 

This meal can be prepared in advance then put in the oven to cook through later on.

 

Salmon and Vegetable Bake
Serves 3
A different way to serve up oily fish and veggies to your family.
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
423 calories
35 g
83 g
14 g
41 g
5 g
425 g
601 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
425g
Servings
3
Amount Per Serving
Calories 423
Calories from Fat 126
% Daily Value *
Total Fat 14g
22%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 83mg
28%
Sodium 601mg
25%
Total Carbohydrates 35g
12%
Dietary Fiber 8g
32%
Sugars 9g
Protein 41g
Vitamin A
237%
Vitamin C
308%
Calcium
39%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 medium carrots
  2. 1 large head of broccoli
  3. 300g salmon fillet in small cubes
  4. 50g gluten free cream cheese
  5. 100ml natural yoghurt
  6. 1 tsp mixed herbs
  7. seasoning
  8. 3 slices of gluten free bread made into breadcrumbs
  9. 50g grated cheddar cheese
Instructions
  1. Peel and chop the carrots then cook in boiling water until soft, add the broccoli for the last few minutes of cooking.
  2. Place the salmon and vegetables in a large bowl.
  3. Mix the cream cheese and yoghurt together with the herbs and season.
  4. Stir the creamy mix into the salmon and veggies.
  5. Spoon it all into an ovenproof dish, then top with the breadcrumbs and finally the cheese.
  6. Bake for 35-40 minutes at Gas Mark 6/200C.
  7. Serve with a green salad.
Notes
  1. Can be made ahead of time and cooked later and can be frozen.
beta
calories
423
fat
14g
protein
41g
carbs
35g
more
Dietitian UK http://www.dietitianuk.co.uk/
Why not serve this with a green salad and a cheeky glass of white wine?

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