・This recipe uses baking paper to steam-bake the salmon, preserving its Omega-3s.
・A dish packed with vegetable nutrients, using broccoli as a sauce.
・Quick to prepare, with a refreshing finish of salt, herbs, and lemon.

About This Recipe

We wanted to introduce a cooking method that allows you to fully benefit from salmon's rich Omega-3s, so we developed this "Baked Salmon with Broccoli Sauce." By steam-baking the salmon wrapped in baking paper in the oven, we prevent the degradation of fatty acids due to excessive heat or prolonged cooking. This dish offers a balanced intake of fish umami, vegetable vitamins, and dietary fiber, making it suitable for busy mornings, light dinners, or as part of a diet. When we actually made it, the creamy sauce was a hit with the kids too.

Ingredients (Serves 2)

  • Salmon fillets: 2 slices (total approx. 300-350g, 1 slice approx. 150-175g, about 2cm thick)< /li>
  • Coconut oil: 1 tbsp
  • Unsalted grass-fed butter: 1 tbsp (unsalted butter is fine if not available)
  • Sea salt: a pinch (divided for seasoning and finishing)
  • Herbs (chives, parsley, dill, etc.): 1 tbsp, chopped
  • Lemon: 1/2 (for squeezing at the end)
  • Baking paper: appropriate amount
  • Broccoli: 1 head (approx. 200-250g)
  • MCT oil or coconut oil: 2 tbsp
  • Apple cider vinegar (or lemon juice): 1 and 1/2 tbsp
  • Your favorite herbs (parsley, dill, thyme, green onions, etc.): a small amount
  • Sea salt: appropriate amount (for broccoli sauce)

Instructions

  1. Preheat oven to 160°C (325°F).
  2. Spread out baking paper, arrange salmon, and sprinkle lightly with sea salt.
  3. Rub coconut oil onto the salmon, place unsalted butter on top, and sprinkle with half of the chopped herbs.
  4. Wrap the baking paper tightly, sealing i t to prevent steam from escaping (bake en papillote).
  5. Bake in the preheated oven for about 16-18 minutes for fillets about 2cm thick. If thicker, add 2-4 minutes; the center should be slightly pink (medium-rare).
  6. Meanwhile, prepare the broccoli. Quickly boil in lightly salted water for 1-2 minutes, or steam, then let it cool without plunging into cold water (to preserve color and nutrients, be careful not to overcook).
  7. Place the cooked broccoli in a blender wi th MCT oil (or coconut oil), apple cider vinegar, and the remaining herbs. Blend until smooth. Adjust consistency with water or soy milk (1-2 tbsp) if needed.
  8. Season the sauce with sea salt to taste.
  9. Spread the broccoli sauce on a plate, top with the baked salmon, and finish with chopped herbs and a squeeze of lemon. Enjoy!

Nutrition and Health Points

This recipe is healthy in the following ways: Salmon is rich in Omega-3 fatty acids like EPA and DHA, which are expected to support cardiovascular health and have anti-inflammatory effects. By steam-baking with baking paper, lipid degradation due to high temperatures is suppressed, allowing for efficient intake of Omega-3s. Broccoli is abundant in Vitamin C, Vitamin K, dietary fiber, and antioxidants, and by making it into a sauce, it becomes easier for even those who dislike vegetables to consume. MCT oil and coconut oil are medium-chain fatty acids that, in appropriate amounts, are easily converted into energy and support metabolism. Overall, this dish provides a balanced intake of protein, good fats, and vegetable vitamins.

Arrangement Tips

・If you have a dairy allergy, you can omit the butter and increase the coconut oil for a delicious result.
・If you want to change the acidity, use white wine vinegar or lemon juice instead of apple cider vinegar.
・For a creamier texture, add half the amount of boiled cauliflower to increase volume.
・For added flav or, blend in some grated cheese or nuts (a small amount of cashews) for richness.
・Store the sauce and salmon separately in the refrigerator for 1-2 days. Reheat gently in the oven or a pan over low heat to prevent drying out.

Summary

This healthy dish allows you to enjoy the rich Omega-3s of salmon and the vitamins of broccoli all at once. Steam-baking with baking paper protects the fatty acids while resulting in a moist texture. The sauce is easily made with a blender, adding a vibrant touch to your dining table. Having made it ourselves, we found it to be a simple yet satisfying meal, perfect as a main dish on busy days. We encourage you to try it at home!

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.