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Thank Fish it’s Friday!

Thank Fish it’s Friday!

Here’s our real food, simple supper recipe for the weekend. You have to love including some fish a few times a week in your diet, it’s always one of those go-to meals... you know, when you don’t know what to eat or what you fancy? Salmon as we’ve used here is full of essential vitamins and minerals, incredibly rich in omega-3 and omega-6 with essential amino acids, low in salt, high in selenium, vitamins B12 (sing! Yah) and 6 and folate. So really great to include once or a couple of times a week. Here, our Summery Tray Bake recipe is a great way to serve salmon and include lots of lovely colourful vegetables. Don’t forget to add a side of greens if you can manage it!

 

Mediterranean Salmon Tray Bake with Roasted Vegetables

 

For this simple recipe, you will need
4 x Salmon fillets
1 large or 2 small x Courgettes, chopped
1 x Red pepper, sliced
1 x vine of approx 12-15 Cherry tomatoes
2 x Red onions/ leeks, quartered/ chopped
½ a Butternut squash, seeds removed and roughly chopped
1 x small Aubergine, sliced
1 x Lemon, sliced
6 x Garlic cloves, left whole with skins on
1 x sprig Rosemary, leaves removed and chopped/ Thyme/ Dill (or whatever you have to hand)

Salmon tray bake recipe

  1. Heat Oven to 180
  2. Wash and chop all the vegetables into large but bite-sized pieces or slices. Add to a baking tray with the lemon slices, herbs and garlic cloves. Add a good glug of olive oil to coat everything and some salt and pepper.
  3. Cook for 25-30 minutes until vegetables are starting to become tender and caramelized. Place the salmon fillets on the top and cook for a further 10 minutes.
    Delicious made with chicken breast or thighs too, if so, place the chicken breasts on the top and cook for a further 20-25 minutes.

 

Optional serving ideas
Serve Salmon with some fresh dill or basil
Serve the Chicken with some fresh thyme leaves, or add them to the bake when cooking
Cook the vegetables as described and BBQ your chosen protein instead. A BBQ’d steak or pork chop would also be delicious
Drizzle with a pesto dressing
Want to add some greens? Serve with a side of steamed broccoli florets

Tips
Try this with an alternative fusion; fancy Asian flavours? Sub olive oil for sesame oil. Add a drizzle of runny honey towards the end of cooking so as not to let it burn. To serve add a splash of soy sauce, toasted sesame oil and fresh coriander leaves, thinly sliced spring onion and lime wedges.

Go to your veg drawer for inspiration and ideas, use what you have or what needs using up!

For foodie ideas and inspo take a look at our Pinterest boards

This entry was posted on 7th July 2017 by Phillipa Garner.

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