Baked Salmon, Brown Rice and Broccoli

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Baked Salmon, Brown Rice and Broccoli


kCals: 500
Carbs: 33g
Protein: 34g
Fats: 26g

So simple, yet so tasty! This 500 calorie meal is ideal for a pre or post gym meal, someone who’s looking to up their heart healthy fats, or for someone who likes the simpler things in life! The baked Salmon is drizzled with lemon juice, the brown rice is infused with spring onions, sesame oil and sesame seeds and is perfectly accompanied by a hearty serving of broccoli. Healthy eating couldn’t get any simpler!

Typical values Per 100 gr Per portion
Energy (kCal) 147 500
Protein (g) 10 34
Carbohydrate (g) 9.7 33
Of which: sugars (g) 0.5 2
Fat (g) 7.6 26
Of which are saturates (g) 1.2 4

Brown Rice, Salmon, Broccoli, Sesame Oil, Lemon Juice, Sesame Seeds, Spring Onion.

Keep refrigerated 0 to 5oC. Suitable for home freezing. Freeze by the use-by date shown ad use within one month. Once defrosted (in a refrigerator) cook an consume with 24hrs.

Consume on day of opening and by the date shown.


To prepare, pierce the film lid several times, place onto a plate and microwave (800w) on full heat for 3-4 minutes until piping hot.


To oven cook, pierce the film lid and place the tray on the middle shelf of a preheated oven (190oC or 170oC fan assisted) for 20 minutes until piping hot.


Salmon, being a rich source of the omega-3s DHA and EPA, contributes to healthy brain function, heart and joint health, making it a valuable additive to any diet.

Brown rice is an excellent carbohydrate source, filled with fibre and B vitamins, and is perfect for the slow release of energy. It is an excellent fuel source which will not create a blood sugar spike, as it provides a steady and long term energy boost. Being a whole grain, it also is a rich source of fibre, b vitamins, and has been shown to have heart healthy properties.

Sesame seeds are surprisingly a good source of iron, and a recent study even suggested they can help lower high blood pressure.

Spring onions are packed with Vitamin K, which is integral to healthy blood, with some studies suggesting that they can play a role in regulating blood pressure.


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