Salmon with Broccoli and Cheese Sauce

Salmon with Broccoli and Cheese Sauce

Blood Sugar: 2Servings: 5Preparation Time: 20minMeal Category: Dinner
Micronutrients:Omega 3Vitamin ACalcium

Macronutrients per 100g

Energy
110kcal
Sugar
2g
Fat
7g
Fiber
1g
Sat fat
3g
Protein
7g
Carbs
4g
Sodium
66mg

Ingredients

  • 1 tbsp Butter
  • 1 finely chopped Onion
  • 1 peeled and grated Carrot
  • 3 skinned and chopped Tomatoes
  • 250ml / 8.45fl oz Cream
  • 50g / 1.76oz grated Cheddar cheese
  • 1 tsp finely chopped Fresh dill
  • 200g / 7.05oz chopped Cooked broccoli
  • 350g / 12.35oz skin and bones removed Salmon fillet
  • 2 tsp softened Butter

Preparation

  1. Preheat the oven to 180°C (356°F).
  2. Melt 1 tbsp Butter in a saucepan and gently fry 1 finely chopped Onion, 1 peeled and grated Carrot, and 3 skinned and chopped Tomatoes until soft.
  3. Pour in 250ml / 8.45fl oz Cream and simmer for 5 minutes, stirring continually.
  4. Remove from heat and stir in 50g / 1.76oz grated Cheddar cheese, 1 tsp finely chopped Fresh dill, and 200g / 7.05oz chopped Cooked broccoli.
  5. Place 350g / 12.35oz Salmon fillet on a greased baking tray and spread 2 tsp softened Butter over the top.
  6. Bake for 8 minutes.
  7. Flake the fish into the sauce and mix well.

Micronutrients % of RDI

Iron
0% of RDI
Magnesium
16% of RDI
Vitamin C
15% of RDI
Omega 3
39% of RDI
Vitamin A
11% of RDI
Calcium
57% of RDI
Folate
27% of RDI

Good to know

For older kids, you can bake the fish with the sauce in an ovenproof dish for the same cooking time.
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