Wednesday, June 13, 2012

Single Mum's Meal #1 - Baked Salmon & Broccoli

Since separating from my husband a couple of weeks ago one thing I've struggled with (apart from the obvious) is cooking for one and a half. Emily is not quite two and only eats a quarter of my dinner and a lot of the time I don't feel like mashed potato and peas (which is her favorite). 

So tonight I tried something different. And I've decided to start a series of recipes for single mum's who want something healthy, budget conscious and quick to make. 

Recipe #1 - Baked Salmon with Steamed Broccoli and Sun-dried Tomato's

Small Salmon Steak with Skin On
Small head of broccoli 
1 tbs of sun-dried tomato strips
1 lemon
50ml Extra Virgin Olive Oil
Salt and Pepper
Dill Tips
1/2 tsp crushed garlic

Pre-heat your oven to 180'C. Grab some baking paper and a small baking tray. Place your salmon steak in the baking tray and drizzle with some of the extra virgin olive oil. Sprinkle the top of the salmon with some dill tips (I used Masterfoods dried but fresh would be great if you have it). Season well with salt and pepper. Thinly slice the lemon (about 3-4 slices) and place them on top of the salmon. Now for the tricky bit. Take the two sides of the baking paper and bring to the center, fold down the top & tuck the ends so you've made a little parcel. Don't do this two tightly as you want air to circulate. Pop your fish in the oven and bake for approximately 30 mins or until the fish is cooked through. 

While the fish is cooking prepare your dressing. Squeeze the rest of the lemon juice into a jug. Add the remaining olive oil and season well with salt and pepper. Add the crushed garlic and stir well. Cut your broccoli into pieces and place in a microwave steamer bowl. I use a Decor one from the supermarket and it does a great job. Sprinkle with the sun-dried tomato strips and dressing. Add a tiny bit of water (about 10ml) to the bowl so your broccoli doesn't dry out. 

3 minutes before your fish is ready put your steamer of broccoli in the microwave and zap on high for 1 1/2 minutes. Check the broccoli and give it a toss. Put them back in and zap for another minute. That should do it. 

Then it's a simple matter of taking your salmon out the oven (it should be done), opening the paper and sliding the fish onto the plate. Add your steamed broccoli and viola! Amazing, delicious and healthy! 

The salmon cost me around $5 for the piece, the broccoli was about $1 and the sun-dried tomato strips cost me $3.50 but the jar will last me ages and I can use it in lots of other dishes. 

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