BAKED CAULIFLOWER AND SALMON MEAL

Fresh salmon is supposedly very healthy as it is full of Omega3 which contributes to healthy brain function, and much more.

It also contains protein, minerals and vitamins, which are good for overall health, and as such I am always on the lookout as to different ways of making this versatile fish.

This recipe is ideal for children who are not so "fussed" about fish, as it does not have a strong fish taste, and it also has some vegetables included.  The vegetables are almost "hidden" so people who do not like eating vegetables on their own, may just like this way.


Preparation Time: 15 minutes
Cooking Time: 30 minutes
Makes: 3 servings

Ingredients
250 g skinless fresh salmon
½ cauliflower
30 g butter
1 ½ tbsp plain flour
1 cup milk
1 tbs chopped parsley
½ tbsp dill
1 egg, lightly beaten
½ tsp Dijon mustard
½cup breadcrumbs
¾ cup grated cheese

Method
Grease 3 ovenproof dishes (you could do it in one dish if you prefer but I think it looks much nicer to serve up individually).

Cut the salmon into bite sized pieces.

Cook the cauliflower florets in a saucepan of boiling, salted water for 2 minutes. Drain and combine with the cut salmon.


Divide mixture between the individual, prepared dishes.

Melt butter in saucepan (I used the same unwashed pan from the cauliflower), over medium heat. Add flour and stir for a few minutes. Remove pan from heat and gradually add in milk, until smooth. Return the pan to the heat and simmer it for 3 minutes or till the mixture has thickened.

Remove the pan from the heat and add the herbs, egg, and mustard, and stir well to combine. Season it if required.

Pour the sauce mixture over the fish and cauliflower mixtures.


Sprinkle the breadcrumbs over the top, and top with the grated cheese.

Transfer the dishes to a large baking tray (this makes it easier to lift in and out), and bake them  for about 10-15 minutes until golden.

 Serve it at once, though this is OK to keep and heat up another day.

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