Baked Salmon, Brown Rice and Broccoli

(2 reviews) Write a Review
€11.95
ODOO Product Id
1000
Energy kcal
181.81976|500.00433
Energy kj
758.18838|2085.01806
Protein
11.26362|30.97496
Carbohydrates
16.48032|45.32089
Total Sugars
0.83999|2.30998
Water
159.38204
Fat
7.87155|21.64677
Aoac
1.66776|4.58635
Nitrogen
5.01863
Thiamin
0.29929|0.82306
Iron
0.94675|2.60357
Copper
0.11718|0.32226
Chloride
55.21684|151.84631
Manganese
0.65309|1.796
Selenium
9.46869|26.0389
Iodine
5.28944|14.54596
Salt
0.05131|0.14109
Potassium
320.17169|880.47215
Calcium
34.40838|94.62305
Magnesium
47.33698|130.1767
Phosphorus
191.34622|526.2021
Glucose
0.74709
Galactose
0.00669
Fructose
1.11004
Maltose
0
Lactose
0
Retinol
6.4|17.6
Retinol Equivalent
37.2666|102.48315
Carotene
184.6854|507.88485
Riboflavin
0.07519|0.20676
Niacin
4.27344|11.75196
Niacin Equivalent
6.41088|17.62992
Tryptophan
2.16225|5.94618
Folate
35.32069|97.1319
Pantothenate
0.80922|2.22535
Alcohol
0
Starch
42.54417
Oligosaccharide
0.46809
Cholesterol
27.04025|74.3607
Zinc
0.82525|2.26944
Sodium
20.52209|56.43575
Sucrose
0.46439
Biotin
2.45603|6.75408
Vitamin B6
0.1788|0.49171
Vitamin B12
1.76|4.84
Vitamin C
21.88738|60.1903
Vitamin D
1.88|5.17
Vitamin E
2.1231|5.83852
Vitamin K1
45.23024|124.38315
Food Tags 1
sesame,fish,
Food Tags 2
contains_onions,contains_rice,contains_seafood,
Food Tags 3
not_vegan,not_vegetarian,not_ketogenic,not_paleo,not_halal,
Food Tags 4
none
Food Tags 5
contains_salmon,contains_oilyfish,
Food Tags 6
none
Food Tags 7
none
Food Tags 8
none
Food Tags 9
contains_fish,
Sale Date To
2025-12-31
Sale Date From
2019-02-28
Saturated Fat
1.45149|3.99161
Omega 3
1.34723|3.70488
Shelf Life
7
Any Allergies
Gluten
FoodTagsProductPage
Omnivore,Pescatarian,Pregnancy,Breast Feeding,Diabetic,Coeliac,Low Salt,High Omega3 Fattyacid,High Protein,
Ready To Eat Heat
Ready to Heat
High In Source Of Other
Protein
Low In Moderate
Salt
Low In Moderate
Carbs
High In Source Of Minerals
Potassium
High In Source Of Minerals
Phosphorus
High In Source Of Minerals
Manganese
High In Source Of Minerals
Selenium
High In Source Of Vitamins
Vitamin D
High In Source Of Vitamins
Vitamin E
High In Source Of Vitamins
Vitamin K
High In Source Of Vitamins
Vitamin C
High In Source Of Vitamins
Vitamin B12
Product Ranking
11, 51, 64, 149, 100, 155
High In Source Of Other
Omega3
High In Source Of Vitamins
Thiamin B1
High In Source Of Vitamins
Niacin B3
Low In Moderate
Cholesterol
Calories
500 kCal Lunches
Spice Level
0
Any Allergies
Mustard
Any Allergies
Suphites
Any Allergies
Peanuts
Any Allergies
Eggs
Any Allergies
Crustaceans
Any Allergies
Lupin
Any Allergies
Tree Nuts
Any Allergies
Milk
Any Allergies
Molluscs
Any Allergies
Celery
Any Allergies
Soya
KCAL
500
PRO
11.26362|30.97496
CHO
16.48032|45.32089
FAT
7.87155|21.64677

Macro Energy Split

Baked Salmon, Brown Rice and Broccoli
  • Spice Level Spice Level
    Spice Level
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Per 100g Per Portion
Minerals Per Portion DRV % (Male) DRV % (Female) DRV % (Pregnancy) DRV % (Lactation)
Potassium (mg) 0 0 0 0 0
Chloride (mg) 0 0 0 0 0
Sodium (mg) 0 0 0 0 0
Calcium (mg) 0 0 0 0 0
Phosphorus (mg) 0 0 0 0 0
Magnesium (mg) 0 0 0 0 0
Iron (mg) 0 0 0 0 0
Zinc (mg) 0 0 0 0 0
Copper (mg) 0 0 0 0 0
Manganese (mg) 0 0 0 0 0
Iodine (ug) 0 0 0 0 0
Selenium (mg) 0 0 0 0 0
Vitamins Per Portion DRV % (Male) DRV % (Female) DRV % (Pregnancy) DRV % (Lactation)
Vitamin A (ug) 0 0 0 0 0
Thiamin B1 (mg) 0 0 0 0 0
Riboflavin B2 (mg) 0 0 0 0 0
Niacin B3 (mg) 0 0 0 0 0
Pantothenate B5 (mg) 0 0 0 0 0
Biotin B7 (ug) 0 0 0 0 0
Folate B9 (ug) 0 0 0 0 0
Vitamin B12 (ug) 0 0 0 0 0
Vitamin C (mg) 0 0 0 0 0
Vitamin D (ug) 0 0 0 0 0
Vitamin E (mg) 0 0 0 0 0
Vitamin K (ug) 0 0 0 0 0
  • 5
    Delicious

    Posted by Shauna Corcoran on 13th Apr 2022

    Delicious meal. Quality ingredients.

  • 5
    One of my favourites!

    Posted by Barb M on 7th Feb 2021

    I love this dish. Brown rice topped with veg and beans is one of my favourite meals so when I came across this one, had to give it a try. The brown rice heats up beautifully with that full nutty flavour, the broccoli retains its crunch after its heated, and the salmon is perfect! I added a wee hint of black pepper to my rice and I am so going to order more of these!

Delicious and light - baked salmon combined with blanched vibrant broccoli and fibre rich brown Basmati rice, flavoured with sesame seeds and spring onions. This dish speaks for itself and is well worth including in a healthy diet each week.


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 that will not create a blood sugar spike, as it provides a steady and long term energy boost. Being a whole grain, it is also 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.

Ingredients

Brown Basmati Rice (43%), Salmon Fillet (28%), Broccoli (22%), Spring Onion (3%), Sesame Seeds (2%), Lemon (Juice/Zest) (2%), Sesame Oil, Black Pepper, Salt

Allergens
Sesame, Fish
Cautions
GourmetFuel does not operate an allergy free environment., While all care has been taken, some bones may remain.

Storing Instructions

Keep refrigerated under 5 degrees Celsius at all times and consume by the date shown. Suitable for freezing before use by date shown. Consume within 3 months from date of freezing.

Cooking Instructions

Microwave
Gently pierce film once. Heat in a microwave (900w) for 2-3 mins or until piping hot. Use extreme caution when hot.
Oven
Preheat oven at 150 degrees celsius (Fan Assisted) or Gas Mark 3. Do not pierce film. Place in centre of oven for 15 - 20 mins or until piping hot. Use extreme caution when hot.

Nutrition Benefit
Low SaltReducing consumption of salt contributes to the maintenance of normal blood pressure.

High in Omega3 FattyacidOmega 3 fatty acids contributes to the maintenance of normal vision and brain function and contribute to the normal function of the heart.

High in ProteinProtein contributes to the maintenance of normal bones and muscle mass. Protein contributes to a growth in muscle mass.

Mineral Benefits
Source of PotassiumPotassium contributes to normal functioning of the nervous system. Potassium also contributes to normal muscle function and the maintenance of normal blood pressure.

Source of PhosphorusPhosphorus contributes to the maintenance of normal bones and teeth. Phosphorus contributes to normal energy-yielding metabolism.

Source of ManganeseManganese contributes to normal energy-yielding metabolism and protection of cells from oxidative stress.

Source of SeleniumSelenium contributes to the protection of cells from oxidative stress, normal immune system and thyroid function and Selenium contributes to the maintenance of normal nails and hair.

Vitamin Benefits
Source of ThiamineThiamine contributes to normal energy-yielding metabolism, normal functioning of the nervous system and heart.

Source of NiacinNiacin contributes to normal energy-yielding metabolism, normal functioning of the nervous system and reduction of tiredness and fatigue.

Source of Pantothenic AcidPantothenic acid contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue and normal mental performance.

Source of FolateFolate contributes to maternal tissue growth during pregnancy and normal homocysteine metabolism, normal function of the immune system and reduction of tiredness and fatigue.

Source of Vitamin B12Vitamin B12 contributes to normal energy-yielding metabolism, normal funcitoning of the nervous system and homocysteine metabolism. Vitamin B12 contributes to the normal function of the immune system, normal red blood cell formation and reduction of tiredness and fatigue.

Source of Vitamin CVitamin C contributes to normal functioning of the nervous system, the normal function of the immune system and the protection of cells from oxidative stress. Vitamin C contributes to normal collagen formation for the normal function of blood vessels, bones, gums, skin and teeth. Vitamin C contributes to the reduction of tiredness and fatigue and increases iron absorption.

Source of Vitamin DVitamin D contributes to normal absorption/utilisation of calcium and phosphorus and the maintenance of normal bones, teeth and muscle function and to the normal function of the immune system.

Source of Vitamin EVitamin E contributes to the protection of cells from oxidative stress.

Source of Vitamin KVitamin K contributes to normal blood clotting and the maintenance of normal bones.

Delicious and light - baked salmon combined with vibrant broccoli and fibre rich brown basmati rice flavoured with sesame seeds and spring onions. Add an extra drizzle of olive oil and lemon juice for a zingy and comforting touch!

  • 5
    Delicious

    Posted by Shauna Corcoran on 13th Apr 2022

    Delicious meal. Quality ingredients.

  • 5
    One of my favourites!

    Posted by Barb M on 7th Feb 2021

    I love this dish. Brown rice topped with veg and beans is one of my favourite meals so when I came across this one, had to give it a try. The brown rice heats up beautifully with that full nutty flavour, the broccoli retains its crunch after its heated, and the salmon is perfect! I added a wee hint of black pepper to my rice and I am so going to order more of these!

!