Salmon and broccoli bake is a great dish to add to your keto diet. Both salmon and broccoli are very keto-friendly. Salmon is packed with healthy fat and a great source of protein for your diet, while broccoli is a keto-friendly, low carb vegetable that’s high in fiber and contains only 2 net carbs in every cup.
Related reading: Best Fats To Eat On A Low Carb Diet
This salmon and broccoli bake recipe is from Mark Brereton, an English fitness instructor and chef, who likes to create easy-to-follow recipes that don’t require hours in the kitchen. It’s so easy to prepare and uses minimal ingredients, which you may already have in your kitchen.
If you like salmon then another low carb recipe for you is this very tasty Keto Avocado Salmon Salad or this delicious keto Garlic Butter Salmon Recipe. If broccoli is your favorite veg then try this Keto Broccoli and Cheese Soup Recipe.
It’s best to use thick fillets for this recipe rather than the thinner fillets from the tail end of the fish. I tweaked the ingredients to suggest that you look for wild caught salmon because it’s considered to be much healthier than farmed salmon.
Although salmon is known for it’s omega 3 content which we have to get from our diets and need for good health farmed salmon can also contain higher levels of dangerous pollutants than fish in the wild. Wild caught Pacific salmon is considered to be the best salmon to buy.
Nicolas Daniel’s 2013 revealing documentary, “Fillet-Oh-Fish!”, took an in depth look at the fish industry with previously unseen footage from fish farms around the world. It did not paint a pretty picture of what goes on behind the scenes of fish farms to supply our demand for fish.
Health Benefits of Broccoli
Broccoli makes an excellent partner for fish because being a cruciferous vegetable it contains compounds that increase the detoxification enzymes. This would help neutralize and eliminate any toxic chemicals that get into your body from the fish.
In a 2016 study researchers found that including broccoli in the diet three or five times a week may help protect against liver cancer and prevent the development of fatty liver or nonalcoholic fatty liver disease.
Although broccoli used to be on EWG’s Dirty Dozen list of produce containing the most pesticide residue it now appears on the Clean Fifteen list which is good news. In spite of this it’s best to buy organic produce when you can because it contains more nutrients and the keto diet is all about improving your health.
Related reading: Vitamin and Mineral Deficiencies in a Keto Diet
Salmon and Broccoli Bake
- 2 wild caught salmon fillets (approx. 120g each)
- 200g organic broccoli florets
- 60g organic mascarpone (use sour cream or soft cream cheese as an alternative)
- 300 ml unsweetened almond milk
- 60g mozzarella cheese, grated
- A couple of sprigs of fresh dill or 1/2 tsp dried dill
- 1 tsp garlic powder
- Redmond Real Salt and freshly ground black papper to taste.
1. Pre-heat oven to 356°F/180°C.
2. Heat almond milk in a small saucepan over medium heat.
3. Add the sprigs of dill and allow to simmer gently. Do not boil.
4. Next, add the broccoli. Simmer for 3 to 4 minutes until softened.
5. Meanwhile slice the salmon into chunks removing skin if desired.
6. Add the salmon to the pan with the broccoli and cook for 2 to 3 minutes.
7. Add the mascarpone and garlic powder. Stir until the sauce becomes thickerned. Season well with the salt and pepper. Pour into an oven-proof dish.
8. Top with the grated mozzarella cheese and bake for 10 to 15 minutes when it should be a golden brown. Serve with a nice mixed green salad or cauliflower rice.
Check out Mark’s video demo of how to prepare this delicious salmon and broccoli bake recipe.