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Friday Food Club: Baked salmon


As the nights grow lighter and the weather that little bit warmer, spring truly has sprung.

Throw in the added benefits of being able to socialise outdoors more as coronavirus lockdown restrictions are slowly eased and things really do seem brighter in more ways than one.

With al fresco dining with our nearest and dearest back on the menu, what exactly do we make for that first outdoor dinner party?

If you feel like a fish out of water at the thought of cooking for a crowd this spring, don’t panic.

In our latest Friday Food Club Offering, in association with Ludo’s Primal Wellness, we’re serving up a simple yet so-fish-ticated baked salmon recipe.

A light and tasty dish best served with a side of good company and laughs.


Cooking time

Prep time: 5 minutes

Cooking time: 60 minutes

From pantry to plate: 65 minutes


What you’ll need: ingredients

  • 1 cup (175g) brown rice rinsed
  • 1 3⁄4 cups (438ml) water
  • 1⁄3 tsp salt
  • 1⁄2 head of broccoli (350g head) cut in small florets
  • 1 garlic clove grated
  • 350g salmon fillets
  • 4 x 175g fillets
  • Salt and pepper, to taste

Step by step guide

  • Preheat oven to 200°C/fan 180°C/gas 6
  • Line a shallow baking dish with baking paper
  • Place rice, water and salt in a saucepan and simmer, covered for 30 minutes.
  • Remove from heat and stand for 5 minutes before fluffing with a fork.
  • Toss broccoli with garlic and chillies, if desired, and scatter over the baking dish.
  • Add salmon fillets, season with salt and pepper and cover the dish tightly with foil.
  • Bake for 20-25 minutes, or until the salmon is cooked to your liking.



3 health benefits of this dish

  1. Salmon is rich in high-quality protein which helps to protect bone health, maintain muscle mass during weight loss and the ageing process.
  2. Brown rice is an important source of fibre and can reduce the risk of heart disease.
  3. Broccoli is packed with vitamins including A, C, E and K as well as B vitamins like folic acid.


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