FIT Salmon and Broccoli Protein Bake
CATEGORY: DINNER | SERVES: 4-6 | TIME: 45 MINS
One Dish. Proper Nutrition. Minimal Effort.
This is one of the most popular meals in the FIT recipe collection, and it's easy to understand why. A crustless bake built around salmon, eggs and greens delivers serious nutritional value with almost no complexity, no pastry and no ultra-processed fillers. It works straight from the oven, reheats beautifully the next day, slices well for lunchboxes, and suits households managing multiple dietary needs at once. Real food, working properly for your body, with minimal washing up.
Ingredients
2 salmon fillets, 300 to 350g total, skin removed and cubed
1 large leek, sliced
1 small head of broccoli, chopped
½ red onion, chopped
1 small tin of sweetcorn
6 eggs
200ml unsweetened dairy-free milk such as almond or oat
1 tbsp olive oil
Sea salt and black pepper
Grated Manchego cheese or dairy-free alternative (optional)
Method
Preheat the oven to 180°C (160°C fan). Lightly grease a medium baking dish.
Heat the olive oil in a pan over medium heat. Gently sauté the leek, sweetcorn, red onion and broccoli for 5 to 7 minutes until softened but still vibrant. Spread evenly across the baking dish.
Scatter the salmon chunks over the vegetables.
In a bowl, whisk together the eggs, dairy-free milk, salt and pepper. Pour evenly over the dish. Sprinkle with cheese if using.
Bake for 30 to 35 minutes until set and lightly golden on top. Rest briefly before slicing.
Why It Works
Salmon is one of the richest dietary sources of omega-3 fatty acids, which support brain function, reduce inflammation and contribute to hormone balance. Its high-quality protein keeps you full and satisfied well beyond the meal. Broccoli provides fibre for gut health along with sulforaphane, a compound that supports the body's natural detoxification pathways. Eggs deliver complete protein and choline, which is essential for brain and nervous system function. Together these three ingredients create a meal that sustains energy, supports digestion and keeps cravings well managed through the evening.
Easy Variations
For extra plant points, add a handful of spinach or courgette to the vegetable layer alongside some fresh herbs. For lower fat, use four whole eggs and two egg whites. For higher protein, add an extra salmon fillet or stir two tablespoons of cottage cheese into the egg mixture. For an easy lunchbox version, bake in a greased muffin tin and reduce the cooking time to around 18 to 20 minutes.
FIT Tip
This bake keeps in the fridge for up to four days and freezes well for two to three months. Slice before freezing so you can pull out individual portions as needed. It works well cold straight from the fridge, making it one of the most practical options for busy weekday lunches without any reheating required.
This recipe is gluten-free, cow's milk-free and soya-free. For clients following a personalised elimination plan, always cross-reference your specific intolerance results.
Want More Recipes Like This?
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About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances and unexplained symptoms. Every FIT recipe is designed around the same principle: real food that works with your body, not against it.