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High-Protein Broccoli & Salmon Bake
Plato principal

High-Protein Broccoli & Salmon Bake

40 minPara 3Nutri-Score B€€
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lo que necesita

Ingredientes

3 personas
  • broccoli (cut into florets)Frutas y verduras200 g
  • salmon (cut into small pieces)Pescado200 g
  • eggsLácteos4 piezas
  • milkLácteos50 ml
  • hard cheese (grated)Lácteos50 g
  • saltEspecias3 g
  • black pepper (ground)Especias1 g
  • oil (for greasing the dish)Despensa5 ml

por ración

Nutrición

311kcal

Carbohidratos
6 g
Proteínas
28 g
Grasas
19 g
Adaptar utensilios

lo que usará

Utensilios

  • Fuente de horno
  • Cazo
  • Bol
  • Varillas
  • Rallador
  • Escurridor

paso a paso

Preparación

  1. Boil the broccoli

    • Bring salted water to a boil in a saucepan.
    • Cook the broccoli florets for 2–3 minutes, then drain.
    Paso 1
  2. Prepare the salmon and egg mixture

    • Cut the salmon into small pieces.
    • Whisk the eggs with the milk, salt and black pepper in a bowl.
    Paso 2
  3. Assemble the bake

    • Grease the baking dish with a little oil.
    • Arrange the broccoli and salmon in the dish and season with salt and pepper.
    • Pour over the egg mixture and top with the grated cheese.
    Paso 3
  4. Bake

    • Air fryer: bake at 160 °C for about 20 minutes.
    • Oven: bake at 180 °C for about 25–30 minutes, until the eggs are set and the cheese is golden.
    Paso 4