Salmon and Broccoli Bake
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 onion, chopped 1 tsp olive oil 20g/ľoz butter 20g/ľoz plain flour 150ml/5fl oz milk 50g/1ľoz parmesan, grated 150g/5Ľoz salmon steak 150g/5Ľoz broccoli, cut into florets and steamed 2 carrots, cut into batons and steamed 6 cherry tomatoes
Preheat the oven to 220C/425F/Gas 7.
Gently fry the onions in the oil in a saucepan and cook until soft. Stir in the butter and the flour. Mix thoroughly, cooking on a low heat for one minute.
Pour in the milk, gradually, until everything is combined. Cook for two minutes.
Add half the cheese to the sauce and reserve the other half.
Meanwhile, pan-fry the salmon steak for one minute on each side.
Lay the salmon steak in a small oven-proof dish.
Add the broccoli, carrots and cherry tomatoes to the dish.
Pour over the sauce and top with the rest of the cheese.
Bake in the oven for ten minutes or until bubbling and golden.
Serving Size: Two servings
Number of Servings: 2
Recipe submitted by SparkPeople user MCMILLKM.
Gently fry the onions in the oil in a saucepan and cook until soft. Stir in the butter and the flour. Mix thoroughly, cooking on a low heat for one minute.
Pour in the milk, gradually, until everything is combined. Cook for two minutes.
Add half the cheese to the sauce and reserve the other half.
Meanwhile, pan-fry the salmon steak for one minute on each side.
Lay the salmon steak in a small oven-proof dish.
Add the broccoli, carrots and cherry tomatoes to the dish.
Pour over the sauce and top with the rest of the cheese.
Bake in the oven for ten minutes or until bubbling and golden.
Serving Size: Two servings
Number of Servings: 2
Recipe submitted by SparkPeople user MCMILLKM.
Nutritional Info Amount Per Serving
- Calories: 436.2
- Total Fat: 21.2 g
- Cholesterol: 75.2 mg
- Sodium: 284.9 mg
- Total Carbs: 29.0 g
- Dietary Fiber: 6.2 g
- Protein: 34.3 g
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