Orange Salmon with Broccoli

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

10 min (for 4 serves)

COOKING TIME

20 min (for 4 serves)

DINNER

Fish

SUMMARY

This delicious salmon is baked with orange juice and herb to bring out a wonderful dish then served with steamed broccoli to make a healthy meal.

INGREDIENTS

1,500 g

salmon fillet

1.50 cup (395 g)

orange juice, freshly squeezed

6.00 tablespoon (126 g)

soy sauce, reduced sodium

3.00 sprigs (3 g)

fresh dill, chopped

0.75 teaspoon (1 g)

black pepper, ground

1,500 g

broccoli, cut into small florets

6.00 cup (1,500 g)

water

3.00 clove (9 g)

garlic, minced

METHOD

1. Lightly coat a shallow baking pan with oil; set aside.

2. In a small bowl combine, orange juice, soy sauce and dill.

3. Pat dry and arrange fillets in prepared pan. Drizzle with the orange-soy mixture.

4. Bake, covered, in a 450 F (225 C) oven for 8 to 12 minutes or until fish just flakes easily when tested with a fork.

5. Meanwhile, in a medium saucepan bring water and garlic just to boiling. Add broccoli florets and cook, covered for about 3 minutes or until broccoli is barely crisp-tender. Remove from heat; cover and let stand 5 minutes. Drain and transfer into s serving dish.

6. Serve fish with steamed broccoli.

NUTRITIONAL PANEL

Per Serve

Energy:

1,229.9 kJ (294.0 kcal)

Protein:

36.5 g

Total Fat:

13.8 g

-Saturated:

3.5 g

-Mono-Unsaturated:

4.3 g

-Poly-Unsaturated:

3.6 g

Total Carbs:

3.3 g

-Complex Carbs:

0.2 g

-Sugar:

3.1 g

Fibre:

4.7 g

Water:

355.6 mL

Alcohol:

0.1 g

Cholesterol:

81.3 mg

This entry was posted in Dinners, Recipes, Seafood, Vegetarian and tagged Orange Salmon with Broccoli Recipe, Broccoli, Fish, Dinner, Orange, salmon on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →