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Healthy Salmon and Cauliflower Bake

by Finy (follow)
Dinner (2120)      Healthy (1808)      Lunch (1665)      Family (1378)      Fish (227)      Bake (50)      Tasty (37)     


Salmon is one of the healthiest fish. It contributes to healthy brain function, heart, joints and general wellbeing.

It is an excellent source of protein, vitamins, and minerals, and in this recipe it does not have a strong taste making it ideal for children, and having the vegetable in it as well.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Makes: 3 servings

250g salmon, skinless
1/2 cauliflower
30 g butter
1 1/2 tbsp plain flour
1 cup milk
1 tbs chopped parsley
1/2 tbsp dill
1 egg, lightly beaten
1/2 tsp Dijon mustard
1/2 cup breadcrumbs
3/4 cup grated cheese


Grease 3 ovenproof dishes (you could do it in one dish if you prefer but I think it looks much nicer to serve up individually).

Cut the salmon into bite sized pieces.


Cook the cauliflower florets in a saucepan of boiling, salted water for 2 minutes. Drain and combine with the cut salmon.


Divide mixture between the individual, prepared dishes.


Melt butter in saucepan (I used the same unwashed pan from the cauliflower), over medium heat. Add flour and stir for a few minutes. Remove pan from heat and gradually add in milk, until smooth. Return pan to heat and simmer for 3 minutes or till mixture has thickened.

Remove pan from heat and add herbs, egg, and mustard, and stir well to combine. Season if required.

on stove

Pour the sauce mixture over the fish and cauliflower mixtures.

on stove

Sprinkle the breadcrumbs over the top, and top with the grated cheese.

on stove

Transfer dishes to a large baking tray (this makes it easier to lift in and out), and bake for 10-15 minutes until golden. Serve.

another finished

I like this Recipe - 36
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ID: 13951
[ Submit a Comment ]
Baking time would be slightly longer in one dish but I would think no more than 5 minutes -you can tell by the top when it starts to brown, it is ready as the ingredients are virtually cooked (cauli) before you put it in the oven, so it is really melting the cheese and cooking the cauli a bit more.
by Finy
Please provide baking details for ONE (1) large BAKING DISH as it will be different from these individual dishes. Thanx

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