
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
- Preheat the oven to 180°C (356°F).
- 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.
- Pour in 250ml / 8.45fl oz Cream and simmer for 5 minutes, stirring continually.
- 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.
- Place 350g / 12.35oz Salmon fillet on a greased baking tray and spread 2 tsp softened Butter over the top.
- Bake for 8 minutes.
- 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.
Share: