Baked Salmon with Miso Glaze and Tenderstem Broccoli

# Baked Salmon with Miso Glaze and Tenderstem Broccoli

There's something almost unfair about how little effort this dish requires for how good it tastes. Twenty minutes, one tray, and you've got a dinner that genuinely looks like you tried.

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The Ingredients (Serves 2)

• 2 salmon fillets (approx. 150g each)
• 2 tbsp white miso paste
• 1 tbsp low-sodium soy sauce
• 1 tbsp honey
• 1 tsp sesame oil
• 1 tsp rice vinegar
• 1 garlic clove, minced
• 200g tenderstem broccoli
• 1 tsp olive oil
• Sesame seeds and sliced spring onions to serve

White miso is the one to reach for here — it's milder and slightly sweeter than red miso, which makes it ideal for a glaze rather than a soup base.

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How to Make It

Preheat your oven to 200°C (180°C fan). Mix the miso paste, soy sauce, honey, sesame oil, rice vinegar, and garlic together in a small bowl until smooth.

Line a baking tray with foil or parchment. Place the salmon fillets skin-side down, then spoon the glaze generously over the top of each fillet. Toss the tenderstem broccoli in olive oil and a small pinch of salt, then arrange it around the salmon on the same tray.

Bake for 14–16 minutes, depending on the thickness of your fillets. The glaze should be slightly caramelised at the edges, and the broccoli should have a little colour on the tips. Scatter over sesame seeds and spring onions before serving.

A bowl of steamed rice or soba noodles on the side rounds this out nicely, though it stands on its own just fine.

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What Makes This Work Nutritionally

This is the kind of meal that does a lot of quiet nutritional heavy lifting without making a fuss about it.

Salmon is one of the best dietary sources of omega-3 fatty acids — specifically EPA and DHA, the forms your body can use directly. These support heart health, brain function, and help manage inflammation. A 150g fillet provides roughly 20–25g of protein, making it a solid anchor for the meal.

Miso is a fermented paste made from soybeans, and fermented foods contribute to a diverse gut microbiome. It also adds a depth of flavour — that savoury, umami quality — that means you don't need to pile on salt to make the dish taste interesting.

Tenderstem broccoli brings fibre, vitamin C, and vitamin K to the plate. It's also quick to cook, which is why it works so well on the same tray as the salmon without needing any separate prep.

The honey in the glaze is there for flavour and caramelisation, not as a health ingredient — it just helps everything stick together and go golden in the oven.

Per serving (salmon and broccoli only, without rice): approximately 380–400 kcal, 35g protein, 12g fat, 28g carbohydrates. Numbers will shift depending on fillet size and exact quantities used.

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Practical Takeaway

This recipe works well for batch prepping the glaze ahead of time — make a double portion and keep it in the fridge for up to five days. It also works with other proteins if salmon isn't your thing; try it on cod, sea bass, or even tofu for a similar result.

If you're tracking macros, the main variable is the size of your salmon fillet. Weighing it raw gives you the most accurate numbers. Served with 150g cooked brown rice, you're looking at closer to 580–600 kcal and 40g+ protein per portion.

The whole dish comes together in under 25 minutes, which makes it a realistic weeknight option rather than a weekend project.

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