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Dinner

Baked salmon + rice + broccoli

The second salmon night of the week, different from the sheet pan one.

Servings
4
Total
25 min
Skill
Easy

What you need

Ingredients

Making for

4 servings

  • Salmon fillet0.5 lb
  • Jasmine rice (dry)0.5 cup
  • Broccoli1 cup
  • Olive oil0.25 tbsp
  • Lemons0.25 each

Quantities scale linearly with servings. Round to the nearest practical amount when shopping.

Steps

  1. 1

    Rice on first, it is the long pole

    1.5 cups of jasmine rice, rinsed, with 2.25 cups of water. Lid on, low, 18 minutes, then off the heat with the lid still on. Everything else finishes inside that window.

    18:00

  2. 2

    Salmon skin side down, 400F, twelve minutes

    Four fillets of about 6 oz, patted dry, olive oil, salt, lemon. Twelve minutes at 400F for a fillet an inch thick. It is done when it flakes with gentle pressure and still looks slightly translucent at the very centre.

    12:00

  3. 3

    Broccoli steamed, not boiled

    4 cups of florets, steamed 5 minutes until bright green and still firm. Boiled broccoli goes grey and soft, which is the version children refuse on sight.

    5:00

  4. 4

    Lemon over everything at the table

    Half a lemon squeezed across the plate. Salmon and lemon is not a garnish, it is what stops it tasting heavy.

Coach's notes

  • Salmon twice a week is a reasonable target and this is deliberately a different shape from the sheet pan version.
  • Frozen fillets are fine and much cheaper. Thaw overnight in the fridge, never on the counter.
  • About 40 g of protein a serving plus the omega-3, which is the actual reason salmon is on this site.
  • If he will not eat salmon, the same method works with any firm white fish at 10 minutes instead of 12.