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.
How to Prepare
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.
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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