BAKED SALMON with ROASTED BROCCOLI and SWEET POTATO PURÉE
Indulge in this healthy and balanced meal of Baked Salmon served with Roasted Broccoli and Boiled Sweet Potato Purée. This dish is packed with nutrients and offers a delightful combination of flavors and textures, making it perfect for a nutritious family dinner.
Ingredients:
For the Baked Salmon:
| Ingredient | EU (g/ml) | UK (oz/fl oz) | US (cups/tbsp) |
|---|---|---|---|
| Salmon fillets | 4 fillets (about 600g total) | 21 oz total | 4 fillets (about 1.3 lbs total) |
| Olive oil | 2 tablespoons (30ml) | 1 fl oz | 2 tablespoons |
| Lemon juice | 2 tablespoons (30ml) | 1 fl oz | 2 tablespoons |
| Garlic cloves, minced | 2 cloves | 2 cloves | 2 cloves |
| Fresh dill or parsley (optional) | 1 tablespoon (4g) | 0.14 oz | 1 tablespoon |
| Salt | 1/2 teaspoon | 1/2 teaspoon | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon | 1/4 teaspoon | 1/4 teaspoon |
For the Roasted Broccoli:
| Ingredient | EU (g/ml) | UK (oz/fl oz) | US (cups/tbsp) |
|---|---|---|---|
| Broccoli florets | 300g | 10.5 oz | 3 cups |
| Olive oil | 1 tablespoon (15ml) | 0.5 fl oz | 1 tablespoon |
| Garlic powder (optional) | 1/2 teaspoon | 1/2 teaspoon | 1/2 teaspoon |
| Salt | 1/2 teaspoon | 1/2 teaspoon | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon | 1/4 teaspoon | 1/4 teaspoon |
For the Sweet Potato Purée:
| Ingredient | EU (g/ml) | UK (oz/fl oz) | US (cups/tbsp) |
|---|---|---|---|
| Sweet potatoes, peeled and cubed | 400g | 14 oz | 3 cups |
| Butter | 2 tablespoons (30g) | 1 oz | 2 tablespoons |
| Milk (dairy or non-dairy) | 50ml | 1.75 fl oz | 3 tablespoons |
| Salt | 1/2 teaspoon | 1/2 teaspoon | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon | 1/4 teaspoon | 1/4 teaspoon |
Instructions:
1. Prepare the Sweet Potato Purée:
- Boil the Sweet Potatoes: Place the sweet potato cubes in a large pot of salted water. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the sweet potatoes are tender and can be easily pierced with a fork.
- Drain and Mash: Drain the sweet potatoes and return them to the pot. Add the butter, milk, salt, and pepper. Mash until smooth and creamy. Set aside and keep warm.
2. Prepare the Roasted Broccoli:
- Preheat the Oven: Preheat your oven to 200°C (180°C fan) / 400°F / Gas Mark 6.
- Season the Broccoli: In a large bowl, toss the broccoli florets with 1 tablespoon of olive oil, garlic powder (if using), salt, and pepper.
- Roast the Broccoli: Spread the broccoli on a baking tray in a single layer. Roast for 20-25 minutes, or until the broccoli is tender and slightly crispy.
3. Prepare and Bake the Salmon:
- Season the Salmon: While the broccoli is roasting, prepare the salmon. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, fresh dill or parsley, salt, and pepper. Place the salmon fillets on a baking tray lined with parchment paper. Brush the salmon fillets with the olive oil mixture.
- Bake the Salmon: Place the salmon in the oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
4. Serve:
- Plate the Dish: Serve the baked salmon with roasted broccoli on the side and a generous scoop of the boiled sweet potato purée.
- Enjoy: Savor the rich flavors and nutritious goodness of this wholesome meal.
Tips for Success:
- Timing: Start with boiling the sweet potatoes, followed by preparing the broccoli and salmon, so everything is ready to serve together.
- Smooth Purée: For an extra smooth sweet potato purée, use a blender or food processor instead of a masher.
Nutritional Benefits of Baked Salmon Recpie:
- Salmon: High in omega-3 fatty acids and protein.
- Broccoli: Rich in vitamins C and K, and fiber.
- Sweet Potatoes: Packed with vitamins A and C, fiber, and potassium.
This recipe for Baked Salmon with Roasted Broccoli and Sweet Potato Purée is an excellent choice for a balanced and delicious meal. Perfect for family dinners, it’s both nutritious and satisfying.
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We hope you enjoy this Baked Salmon with Roasted Broccoli and Sweet Potato Purée as much as we do! It’s a perfect example of how you can create a nutritious and flavorful meal with just a few simple ingredients.
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