Name: Salmon in broccoli and leek sauce
Prep time: 15 minutes
Cook time: 25 minutes
Yield: 4
Ingredients: 1 low-salt fish stock cube, dissolved in 200ml boiling water; 320g broccoli, in florets; 150g leeks, chopped; 175ml semi-skimmed milk; 1 tbsp cornflour, dissolved in 25ml semi-skimmed milk; 1 tsp Dijon mustard; good pinch white pepper; 15g Parmesan cheese; 400g salmon, cubed; 1 tbsp reduced-fat cream cheese; 10g fresh parsley, chopped

A light main meal, best served with plenty of steamed veg.

Serves

Prep

15 minutes

Cook

25 minutes

Nutritional Information:

Each 336g serving contains (excludes serving suggestion)

KCal: 332
Carbs: 10.4g
Fibre: 4.8g
Protein: 28.5g
Fat: 18.5g
(Medium)
Saturates: 4.6g
(Low)
Sugars: 4.9g
(Low)
Salt: 0.44g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

1 low-salt fish stock cube, dissolved in 200ml boiling water
320g broccoli, in florets
150g leeks, chopped
175ml semi-skimmed milk
1 tbsp cornflour, dissolved in 25ml semi-skimmed milk
1 tsp Dijon mustard
good pinch white pepper
15g Parmesan cheese
400g salmon, cubed
1 tbsp reduced-fat cream cheese
10g fresh parsley, chopped

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Method

Step 1

Add the fish stock to a large pan.

Step 2

Add the broccoli and the leeks. Simmer gently for 7–8 minutes, then stir the semi-skimmed milk and bring to a simmer.

Step 3

Meanwhile, add the cornflour mixture to the pan, stirring until it starts to thicken.

Step 4

Next, stir in the Dijon mustard, white pepper and Parmesan cheese. Add the salmon, cover and cook for 3–4 minutes, or until the fish is just cooked through.