High proteinVeg-heavy

Baked Salmon, Potatoes & Green Beans

One tray, one temperature, almost no attention.

35 min Serves 1 Oven

Per serving

833

kcal

43 g

protein

58.7 g

carbs

47 g

fat

5.2 g protein per 100 kcal · 8.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Salmon180 g
  • Potato250 g
  • Green beans120 g
  • Olive oil15 g
  • Butter(optional)10 g

Method

  1. 1Heat the oven to 200°C. Cube the potatoes, oil and season them, and roast for 20 minutes.
  2. 2Push them aside, add the salmon to the tray and return for 12–15 minutes.
  3. 3The salmon is done when it flakes under light pressure.
  4. 4Boil or steam the beans for the last four minutes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Peeling and cutting potatoesShow

Even pieces cook evenly. Sweet potato is harder and more slippery than normal potato, so take care.

  1. Scrub off any soil under the tap. Peel with a vegetable peeler, working away from you — or leave the skin on for roasting and wedges.
  2. Cut a thin slice off one side so the potato sits flat and cannot roll.
  3. Cut it into slabs, then the slabs into sticks, then the sticks across into cubes of the size the recipe wants.
Roasting vegetables and potatoesShow

Space is what makes roast vegetables crisp and brown instead of soggy.

  1. Heat the oven to about 200 °C fan (220 °C conventional).
  2. Cut the veg into even pieces and toss them in a bowl with oil and salt so every piece is coated.
  3. Spread them out in one layer with gaps between them, cut sides down. Use two trays if you need to.
  4. Turn them once, about halfway through.

Ready when: Browned at the edges and underneath, and a knife slides into the biggest piece easily.

Steaming vegetablesShow

Steaming keeps vegetables bright and keeps more of their vitamins than boiling.

  1. Put about 2–3 cm of water in a pan and bring it to the boil.
  2. Put the veg in a steamer basket or metal colander over the pan (not touching the water) and cover with a lid.
  3. Most green veg take 3–6 minutes.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.