If you want to add some flavour to your evening meals, this Asian-inspired fish dish could be just what you need. The tasty salmon, purple sprouting broccoli and sweet potato mash is high in nutrition and low in calories. So, it’s definitely one to add to your home menu.
Growing purple sprouting broccoli
Broccoli is easy to grow, hardy, and a fast-growing crop. To get your own homegrown supply, sow seeds from March to June in a greenhouse or in a similar environment. A warm windowsill will be fine. Then, in April, move the seedlings outdoors, thinning them out once they are large enough to be replanted.
Give them a boost each week by feeding them with a liquid fertiliser. Then, plant them out from May to July in a fertile soil in a sunny or slightly shaded spot.
Alternatively, seed can be sown directly in the ground from April. If doing this, it’s ideal to cover the seedlings with horticultural fleece to keep out cabbage root fly. Then, remove the fleece in May when the likelihood of damage is reduced.
Water your plants every 10-14 days in dry periods and begin feeding with a high nitrogen feed when the plants have grown to around 20cm tall.
Harvest when the spears are well formed but before the flowers start to open. Cut the central spear, which will be followed by sideshoots which can be harvested regularly over the next 4-6 weeks.
‘Purple Sprouting Early’ is an easy to grow variety that is hardy and can be found as late and early harvesting crops.
Nutrition
Per serving, the recipe below is around 463 calories, which is low for such a tasty and filling meal. There’s plenty of goodness and nutrition on offer as salmon is rich in omega-3 which reduces inflammation, lowers blood pressure, and generally decreases risk of disease.
Broccoli is high in fibre, which is important for digestive and gut health as well as vitamin C which is necessary for skin health and immune function too.
Sweet potatoes are delicious and are a great source of beta carotene, vitamin C, and potassium.
Salmon, purple sprouting broccoli, and sweet potato mash recipe
So, add this delicious dish to your evening meal menu and it’ll bring some flavour and plenty of nutrition to the table.
David Domoney is a Chartered Horticulturalist, Broadcaster, and Author. David has worked with a number of the UK’s leading garden retailers as a plant buyer and strategic consultant. With more than 30 years experience, in horticulture, David is as passionate about plants now as he was when he bought his first plant at a village fete.
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