Oven-baked salmon and lightly steamed broccoli – direct omega-3 without the capsule.
Time: 25 min, 10 min activeMakes: 2 servingsNo Thermomix needed: standard kitchen equipment
Why this recipe is good for you
- Oily fish like salmon provides the omega-3 fatty acids EPA and DHA directly. EPA helps regulate inflammation, while DHA is a building block for the brain and eyes. In Germany, the average omega-3 index is only around 4 percent – the optimal range is 8 to 11. Read more
- Two portions of oily fish per week are considered a sensible target. Read more
- Steaming preserves around 93 percent of the nutrients in broccoli, as long as it cooks for just four to five minutes. Read more
Ingredients
Salmon
- 2 salmon fillets (about 125 g each)
- 1 tbsp olive oil
- 1 unwaxed organic lemon
- Salt and pepper
- ½ bunch fresh dill
Broccoli
- 1 head of broccoli (about 400 g)
- 1 tbsp olive oil
- 1 tbsp flaked almonds
Equipment you need
- Oven
- Baking dish or baking tray lined with baking paper
- Saucepan with steamer basket
- Chopping board and knife
Method
- Preheat the oven: Preheat the oven to 180°C (top and bottom heat).
- Season the salmon: Place the salmon in the baking dish, drizzle it with olive oil, season with salt and pepper, and lay a few lemon slices on top.
- Bake the salmon: Slide the salmon into the oven. It needs about twelve minutes, until it is only just no longer translucent in the middle. (12 minutes)
- Cut the broccoli: Cut the broccoli into florets, peel the stalk and slice it.
- Steam the broccoli: Steam the broccoli for four to five minutes, until it is bright green and tender-crisp.
- Plate up: Toss the broccoli with olive oil, a little lemon zest and the flaked almonds, then serve with the salmon and chopped dill.
