Dijon Baked Salmon
with Roasted Potatoes and Buttered Broccoli
Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.
Cals 698 · Prot 47 · Carbs 58 · Fat 35
Family Friendly
35 min
Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.
Cals 698 · Prot 47 · Carbs 58 · Fat 35
Family Friendly
Ingredients
Dijon salmon
Skin-on salmon fillet
6*
350 Grams
Lemon
1 Piece
Garlic cloves
3 Piece
Fresh parsley
15 Grams
Olive oil
1 Tbsp
Dijon mustard
13*
12 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Roasted potatoes
Potatoes
600 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Buttered broccoli
Broccoli
300 Grams
Butter
4*
20 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Allergens
*6 Fish, *13 Mustard, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2913 / 698 |
| Fats (g) | 34.5 |
| of which saturated (g) | 10.8 |
| Carbohydrates (g) | 58 |
| of which sugars (g) | 7.3 |
| Fibers (g) | 14.2 |
| Proteins (g) | 47.3 |
| Salt (g) | 0.9 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Roast potatoes
- Preheat the oven to 220°C/200°C fan.
- Chop the potatoes (skins on) into small bite-sized pieces.
- Add them onto a large baking tray with a drizzle of vegetable oil and a generous pinch of salt and black pepper.
- Roast for 25-30 min until golden and crisp.
Tip! For even roasting, turn the potatoes half way through cooking.
2 Prep marinade
- Meanwhile, slice the lemon into wedges.
- Peel and mince the garlic.
- Pick and finely chop the fresh parsley (reserve some for garnish).
- In a small bowl, add the chopped parsley, garlic, olive oil, a squeeze of lemon juice (reserve some for serving) and the mustard.
- Season with salt and black pepper and mix well.
3 Butterfly salmon
- Portion the salmon into individual fillets.
- Using a sharp knife, make a deep incision along each salmon fillet, lengthways.
- The incision should reach to the skin of the salmon, but not slice through it.
- Finally, turn each salmon piece out as though opening a book.
- The intact salmon skin should function much like a book's spine.
4 Bake salmon
- Place the salmon fillet onto a second baking tray.
- Evenly spread the lemon Dijon marinade over the salmon fillets.
- Bake for 8-10 min or until the salmon is cooked through.
Tip! Cook your salmon for a couple of min less for a medium finish. Keeping it slightly pink inside will ensure it doesn't dry out.
5 Cook broccoli
- Meanwhile, separate the broccoli into small florets.
- Cook the broccoli in lightly salted boiling water for 4 min or until tender.
- Drain once cooked.
- Return the broccoli to the pot and add the butter.
- Season with salt and black pepper and mix well.
6 Serve
- Serve the Dijon Baked Salmon with Roasted Potatoes and Buttered Broccoli.
- Garnish with the remaining fresh parsley and lemon wedges.
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