Breadcrumb & Mustard Topped Salmon

An easy family recipe that's full of goodness.

  • Whole Grain Goodness

    Prep Time

    10 mins

  • Whole Grain Goodness

    Cook Time

    20 mins

  • Whole Grain Goodness

    Serves

    2

  • Whole Grain Goodness

    Cost Per Serving

    75p-99p

Nutrition Per Serving

  • Calories568 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat19g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates3g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs61g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars1g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein38g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 125g basmati and wild rice
  • 1 chicken stock cube
  • 2 x 150g salmon fillets
  • 2 tsp Whole Grain mustard
  • 50g fresh wholemeal breadcrumbs
  • 1 tsp mixed herbs
  • 1/2 pack flat leaf parsley, chopped

Method

  1. Preheat the oven to 200°C, gas mark 6.
  2. Cook the rice with the stock cube in a pan of boiling water for 15-20 minutes until tender (or cook the rice according to the instructions on the pack), then drain.
  3. Meanwhile, spread each of the salmon fillets with 1 tsp of Whole Grain mustard.
  4. Mix together the wholemeal breadcrumbs, mixed herbs and seasoning, then press onto the salmon.
  5. Place on a small baking tray, lined with baking parchment and bake for 15 minutes.
  6. Stir the parsley into the rice and serve topped with salmon.

Cooking Tips

  • Simply serve warm with a cup of tea or with warm fruit compote for a dessert.

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Whole Grain Goodness