Sun Dried Tomato Salmon with Broccoli Tots

Introduction

Healthy eating does not have to be complicated. This Sun Dried Tomato Salmon with Broccoli Tots recipe blends lean protein, healthy fats and fibre-rich vegetables for a wholesome, flavourful meal that supports recovery and sustained energy. Ready in under 30 minutes, it’s perfect for busy evenings or as a nourishing post-workout dinner.

Ingredients (serves 2)

• 2 salmon fillets (about 150 to 180 g each)

• 50 g sun dried tomatoes (in oil or rehydrated)

• 1 clove garlic, finely chopped

• 150 g broccoli florets

• 1 medium potato, peeled and cubed

• 1 egg

• 1 to 2 tbsp wholemeal or oat flour

• Olive oil (for cooking)

• Salt and pepper to taste

• Lemon wedges (to serve)

• Fresh herbs such as parsley or basil

Method

Step 1 – Preheat and Prep

Preheat your oven to 200°C (fan 180°C / gas mark 6). Steam or boil the broccoli florets for about five minutes until tender, then drain well.

Step 2 – Make the Broccoli Tots

Mash the cooked broccoli and potato in a mixing bowl until combined but still slightly chunky. Add the egg, chopped sun dried tomatoes, garlic and a tablespoon of flour. Season with salt and pepper. If the mixture feels too wet, add a little extra flour.
Shape into small tots and place on a lined baking tray. Brush lightly with olive oil and bake for 15 to 20 minutes, turning halfway, until golden and crisp.

Step 3 – Cook the Salmon

While the tots bake, heat a small amount of olive oil in a non-stick pan over medium heat. Season the salmon fillets with salt and pepper. Cook skin side down for three to four minutes, then flip and cook for another two to four minutes, depending on thickness, until opaque and flaky.

Step 4 – Serve and Enjoy

Serve the salmon with the crispy broccoli tots. Add a squeeze of lemon and sprinkle of fresh herbs for a bright finish. Pair with a light salad or roasted vegetables for a complete meal.

Nutritional Information

Note: Nutritional values are based on Gousto’s supplied ingredients and may vary depending on preparation and additional items added at home.

Nutrition and Benefits

• High in protein and Omega-3 fats: Supports muscle recovery, heart health and brain function.

• Rich in vitamins and fibre: Broccoli and potatoes provide key nutrients for energy and fullness.

• Balanced and energising: Ideal for refuelling after a workout or ending your day on a healthy note.

Quick Tip

Prepare the broccoli and potato mixture in advance, refrigerate for up to 24 hours, and bake fresh when ready to serve for a quick, healthy meal anytime.

Final Thoughts

This dish proves that nutritious food can be simple, quick and delicious. Packed with flavour and balance, it’s a meal that fuels your body and supports your active lifestyle.

Source: Gousto