Salmon and Broccoli Tray Bake
This is an easy and healthy tray bake with salmon, long stem broccoli, vine tomatoes and chestnut mushrooms.
Ingredients
- 280g (9.9oz) wild caught salmon
- 200g (7oz) long-stem broccoli
- 200g (7oz or 1.5 cups) vine tomatoes
- 200g (7oz or 2 cups) chestnut mushrooms
- 4 tbsp extra virgin olive oil
- 1 tbsp fresh thyme
- 1 tbsp Herbes de Provence
- Salt to taste
Instructions
- Preheat the oven to 180C/350F degrees fan
- Place salmon, tomatoes, mushrooms and herbs in a large oven dish, sprinkle with salt, drizzle with 3 tbsp olive oil and roast for 15 minutes.
- Take the dish out of the oven, stir, add the long-stem broccoli, drizzle with 1 more tbsp olive oil and bake for another 15 minutes.
- Take out of the oven and serve
Notes
This is a really easy dinner that is packed with high quality protein, is low-carb and keto friendly, and contains 3 portions of vegetables, which are packed with folate, lycopene, beta carotenoids, B vitamins, vitamin D, C, selenium, potassium and fibre. Try to use organic or wild-caught fish where possible, as farmed fish are high in antibiotics and PCBs, chemicals that act as endocrine disruptors. Also try to use organic vegetables and a good quality extra virgin olive oil. Olive oil has a high polyphenol content, which protects the oil from oxidising at high temperatures and supports cardiovascular health.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.5mg (44%)
B2 (Riboflavin) - 0.8mg (75%)
B3 (Niacin) - 15.3mg (109%)
B5 (Pantothenic Acid) - 3.4mg (68%)
B6 (Pyridoxine) - 1.6mg (124%)
B12 (Cobalamin) - 4.3µg (178%)
Folate - 164µg (41%)
Vitamin A - 140µg (20%)
Vitamin C - 80.5mg (107%)
Vitamin D - 687.2IU (115%)
Vitamin E - 12mg (80%)
Vitamin K - 166.2µg (185%)
Minerals
Calcium - 76.3mg (8%)
Copper - 0.6mg (64%)
Iron - 2.7mg (15%)
Magnesium - 86mg (27%)
Manganese - 0.4mg (20%)
Phosphorus - 450.7mg (64%)
Potassium - 1416.8mg (54%)
Selenium - 67.1µg (122%)
Sodium - 201mg (13%)
Zinc - 1.8mg (22%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 468g (16.5oz)Amount Per Serving: Calories: 556kcalTotal Fat: 39.2gNet Carbohydrates: 7gFiber: 5.4gProtein: 39.9g
