Salmon and Broccoli Bake is a quick and easy, low carb meal. Everything you need for dinner in one dish.
Eating low-carb
Let's be honest, if you're going low-carb you're going to up the amount of fat and/or protein in your dinner. In this case, it's both.
I think we have different metabolisms and digestive systems, so different foods suit us. I know that a heavy carb meal is not ideal for me. That doesn't mean that I don't occasionally indulge in a plate of pasta, but I don't feel great afterwards and my inclination anyway is more towards fat and protein.
Of course, that's ideally combined with a lot of vegetables and Salmon and Broccoli Bake is a recipe that has loads of broccoli in it so that you don't need any extras. I should say that I don't eat this kind of meal every day. Mostly if I want a low-carb day, it's a Baked Salmon Fillet with a plate of steamed vegetables and some home-made mayonnaise to keep up my olive oil intake.
Key Ingredients in Salmon and Broccoli Bake
Hot-smoked Salmon
I use hot-smoked salmon fillet in this recipe. It's quite rich and has quite a strong taste. It's not always easy to get hold of, so I'll use lightly smoked salmon fillets instead sometimes. Fish isn't the only source of protein, so there isn't loads - about 250-300g, depending on the sie of the fillets.
Feta cheese
The saltiness of the cheese works well with smoked salmon and stops the whole dish being too rich.
Eggs and cream
There's a lot of cream in this recipe. The thing is it's low-carb and milk isn't. It uses 6 eggs too - so plenty more protein there.
In general, I would say this is a good meal if you're entertaining and want a meal with no carbs. And it's always a good idea to have one recipe like this in your repertoire so that you can cater for any type of eater.
Secrets of Success
Don't over-cook the broccoli before it goes into the dish. Other than that, it's a pretty forgiving recipe.
Is Salmon and Broccoli Bake gluten-free?
None of the ingredients contains gluten.
What equipment do you need?
- 5-bladed herb cutting scissors - Brilliant for quickly cutting herbs without crushing them or your fingers.
If you like this...
...Why don't you try:
Pan-fried Lemon and Garlic Salmon with Asparagus
Chicken and Broccoli Pie
Easy Cod Traybake
Stockists
5-bladed herb cutting scissors
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Salmon Broccoli Bake
Ingredients
- 1 crown of broccoli
- 150 g strong Cheddar cheese
- Handful of fresh dill
- Handful of fresh parsley
- 250 g hot smoked salmon fillets
- 200 g feta cheese
- 6 large eggs
- 225 ml double cream
- Black pepper
Equipment
Instructions
PREPARATION:
- Preheat the oven to 200°C/ 180°C fan/ gas mark 6/ 400°F
- Divide the broccoli crown into small florets and steam lightly until just tender5-8 minutes, depending on size
- Grate the Cheddar cheese and divide into 2 piles
- Finely chop the herbs
For the Salmon and Broccoli Bake:
- Flake the salmon into the casserole dish
- Cut the feta into cubes - about ½cm. Sprinkle the feta and broccoli evenly over the salmon
- Whisk together the eggs and cream. Add in half the grated cheese and the chopped herbs, and grind in some pepper. Mix and pour into the dishStir together gently to ensure the egg mixture gets down into the rest of the ingredients
- Sprinkle the rest of the grated cheese on top
- Cook for 40 minutes until golden brown and cooked through.
Sheila says
Susie, can I make this earlier and reheat when my friends arrive? Many thanks
Susie Collings says
Hi Sheila, You can reheat this - and I usually make double and do exactly that.
Carol says
What’s the nutritional info Valerie etc?
Carol says
Calorie count?
Alison says
I haven't tried this recipe yet but as a substitute for cream I use Philadelphia lightest which is a cream cheese and some stock. It works well in our opinion and is Slimming World friendly.
Susie Collings says
Hi Alison, Sounds interesting - thanks for the tip 🙂
Francisca says
Hi there!!
Any veg substitute for the double cream?
Thanks
Susie Collings says
Hi Francisca, I haven't tried this myself, but silken tofu is a substitute for double cream in some dishes. You need to beat the tofu well with the eggs to get it smooth. Cheers - Susie
Anne Kingsbury says
Sour Supreme by Tofutti is a Soyabean version of Sour cream. By itself you can taste the soyabean flavour (some call it a bean taste and others say it tastes like chalk - maybe it is alkaline?) but with vegetables such as spinach and especially sourkraut you'd never know.
Susie Collings says
Hi Anne, Thanks for your input. It's good to know 🙂
Carmel Kinsella says
Can you use fresh salmon instead of smoked salmon please
Susie Collings says
Hi Carmel, Yes you can. You won't get quite the same flavour but it works.
Cheers - Susie
Carmel says
Can you use fresh salmon in this recipe please
Elizabeth says
Excellent recipe, lovely with a salad or crusty bread, I know a small amount of carbs. I do like a piece of cake. I is bad to deprive yourself. Swap bread with cake.
Susie Collings says
It's definitely bad to deprive yourself! As the saying goes, a little of what you fancy does you good. 🙂 Cheers - Susie
Pam @ Salmon Recipes says
The dish looks terrific. Allow it to be easier with bean hollandaise. No faults. Tastes just as excellent. Can maintain refrigerator for 23 days and you also may serve it chilly. Just what a excellent universe.
Susie says
Hi Pam, Thanks for your comments. Hope you enjoy the recipe. Cheers, Susie
Diana Robb says
Xxxxx loved your recipe - easy to make and made it for dinner tonight with a green salad ???? our friends loved it.
My husband has caught our salmon and rainbow trout which we have smoked
Susie says
Hi Diana, So glad you loved the recipe. How brilliant to catch your own salmon! My husband throws back everything he catches 🙁 Cheers - Susie