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Salmon in tray with greens

Sticky mango-roasted salmon

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Encourage young cooks to make our sticky salmon traybake. The recipe is specially created for children to follow, and includes the equipment needed, too

  • Healthy
Nutrition: Per serving
NutrientUnit
kcal372
fat24g
saturates4g
carbs8g
sugars7g
fibre3g
protein29g
salt0.74g
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Ingredients

  • 150g green beans
  • 150g thin-stemmed broccoli
  • 6 spring onions
  • 3 tsp olive oil
  • 4 salmon fillets, check for bones (see tip, below)
  • 3 tbsp mango chutney
  • 2 tsp low-salt soy sauce
  • 1 tsp ginger purée
  • small handful of coriander
  • cooked noodles or rice, to serve

Equipment

  • chopping board
  • sharp knife
  • large saucepan
  • colander
  • large baking tray (ours was 30cm x 40cm)
  • kitchen tweezers (optional)
  • measuring spoons
  • small bowl
  • oven gloves

Method

  • STEP 1

    Heat the oven to 180C/160C fan/gas 4. Put a chopping board on your work surface. Snap or carefully chop the stalks off the ends of the green beans. Cut any thick stems of broccoli in half lengthways. Cut the root ends and about 2cm off the green tops of the spring onions, then cut each onion into 3 batons.

  • STEP 2

    Fill a large saucepan halfway with water, put it on the hob and turn the heat on to medium-high until the water boils. Carefully tip the prepared vegetables into the pan of boiling water and simmer for 1 min. Put a colander in the sink and carefully tip the veggies and water into it.

  • STEP 3

    Find a large baking tray (ours was 30cm x 40cm). Tip the cooked veggies into the tray and drizzle with 2 tsp olive oil. Season with a pinch of salt and toss through the oil until well coated.

  • STEP 4

    Push the veggies to the edge of the tray, making space in the middle, then lay the salmon, with the skin side down, in that space. Drizzle the remaining 1 tsp oil over the salmon and season with a pinch of salt.

  • STEP 5

    In a bowl, measure 3 tbsp mango chutney, 2 tsp soy sauce and 1 tsp ginger purée, and mix the ingredients together to make a sauce. Pour half the sauce over the veg and salmon.

  • STEP 6

    Use oven gloves to carefully put the tray on the middle shelf of the oven. Cook for 15 mins.

  • STEP 7

    Carefully remove the tray from the oven using the oven gloves and pour the rest of the sauce over the salmon. Return to the oven for another 5 mins. Pick the coriander leaves and scatter these over the salmon and veg. Serve with cooked noodles or rice.

Recipe tip

No bones about it
Most fish fillets come without any bones, but it’s a good idea to check that none have been left in as they’re sharp, pointy and unpleasant to eat! To check the salmon doesn’t have any bones, stroke your finger across the pink side of the salmon (not the skin) – if you feel any sharp, needle-like bones poking out, pull them out with a pair of kitchen tweezers, or simply pinch the bone between your fingers and quickly pull upwards.

Recipe from Good Food magazine, October 2022

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