Hairy Bikers Salmon Tray Bake Recipe

The salmon is only in the oven for eight or nine minutes in Hairy Bikers salmon tray bake. Everything else goes in first, sweet potato, red onion and peppers for twenty minutes, then broccoli and black beans for another twenty. The recipe is in One Pot Wonders and serves four to six at about 450 calories.

They point out that we are told to eat oily fish once a week and say that with recipes like this it is no hardship. Their reasoning for the flavours is that salmon is good with a touch of sweetness and with Asian ones like soy sauce.

Kicap manis is the ingredient to know about. It is an Indonesian soy sauce, sweeter and more syrupy than the usual kind, and they say most supermarkets stock it. If you cannot find it, use honey.

Hairy Bikers Salmon Tray Bake

Author: Alex Saidani Cooking Method:Baking Cuisine:British Asian Courses:Main

Difficulty:BeginnerPrep time: 25 minutesCook time: 50 minutesRest time: minutesTotal time:1 hour 15 minutesServings:5 servingsCalories:450 kcal Best Season:Autumn

Description

The tin fills up in three stages, twenty minutes apart, so nothing overcooks waiting for the rest. Black beans go in with soy, rice wine, garlic, ginger, five-spice and 100ml of water, which becomes the sauce in the bottom of the tin. It serves four to six, with the vegetables doing as much work as the fish.

Ingredients

For the vegetables

• 2 red onions, cut into wedges
• 2 sweet potatoes, cut into large chunks
• 2 red peppers, cut into strips
• 2 tbsp sesame or olive oil
• 1 head of broccoli, cut into florets
• 400g tin of black beans, drained and rinsed
• 1 tbsp soy sauce
• 1 tbsp rice wine, Chinese Shaoxing rather than vinegar
• 2 garlic cloves, crushed
• 5g fresh root ginger, grated
• ½ tsp Chinese five-spice powder
• salt and black pepper

For the salmon

• 600g skinned salmon fillet, cut into large chunks
• 1 tbsp soy sauce
• 1 tsp kicap manis or honey

To serve

• 1 tbsp sesame seeds
• fresh coriander, chopped
• sriracha chilli sauce, or similar

Instructions

1. Heat the oven: Preheat to 200°C, fan 180°C, gas 6.
2. Roast the root vegetables: Put the onions, sweet potatoes and red peppers in a roasting tin and drizzle over a tablespoon of the oil. Mix thoroughly, season with salt and pepper and roast for 20 minutes.
3. Add the broccoli and beans: Toss the broccoli in the rest of the oil and add it to the tin. Mix the beans with the soy sauce, rice wine, garlic, ginger and five-spice, stir in 100ml of water, then pour it all around the vegetables. That water is what gives you a sauce rather than a dry tin.
4. Roast again: Cook for another 20 minutes, turning the broccoli once during this time if it is looking brown.
5. Add the salmon: Toss the salmon chunks in the soy sauce and kicap manis or honey, then sit them on top of the vegetables.
6. Finish: Roast for another 8 to 9 minutes until the salmon is cooked. It is fine if it is slightly pink in the middle.
7. Serve: Sprinkle with sesame seeds and coriander, and put a bottle of sriracha on the table for people to add if they like.

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FAQs

Why does the salmon go in so late?

Because it needs eight or nine minutes and everything else needs forty. Sweet potato in particular takes the full time, and salmon in the oven that long would be dry and falling apart.

The recipe also says it is fine if the salmon is slightly pink in the middle, which is worth trusting. Chunks carry on cooking for a minute after the tin comes out.

What is kicap manis?

An Indonesian version of soy sauce, sweeter and more syrupy than the kind you already have. They say most supermarkets stock it now.

Only a teaspoon goes on the salmon, mixed with a tablespoon of soy, so it is not worth a special trip. Honey is the substitute they give and it does the same job of sweetening the glaze.

Can I use different vegetables?

Yes, but keep the timing structure. Something dense goes in first for the full forty minutes, something quicker joins halfway, and the fish goes on last.

Swapping sweet potato for butternut squash works on the same timings, and new potatoes would too. What does not work is putting everything in together, since the broccoli would be black by the time the sweet potato softened.

Is there a lighter version?

There is, in Hairy Dieters Make It Easy. Their salmon and broccoli tray bake comes in at 446 calories a serving and skips the sweet potato and beans entirely.

That one uses a honey and balsamic marinade instead of soy, with baby potatoes, mushrooms and basil. Different flavour altogether, same one-tin method.

What else do they do with salmon?

Their salmon with chilli and ginger sauce works the same flavours harder, with the sauce made separately rather than roasted around the fish.

For something completely different, their smoked haddock chowder is the other fish dish on the site, built on milk and potatoes rather than anything Asian.