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Tuscan Spiced Salmon & Cheesy Broccoli

Tuscan Spiced Salmon & Cheesy Broccoli
HelloFreshSeafood
✓ Available this week · Aug 31 to Sep 6, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9-$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories690
Total Fat49g
Total Carbohydrate26g
Dietary Fiber7g
Protein38g
Sodium650mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
See it at HelloFresh →★ Tried it? Rate this meal or add a photo
8/ 10
MealFan's take
Solid choice
A mid priced seafood that 9% lighter than the average seafood meal and ranks in the 45th percentile for protein.
Value4/5
Protein4/5
Lightness3/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
See it at HelloFresh →
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track. A starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
45th pctl
More total protein than 45% of 1,474 meals
Protein density
5.5g /100cal
More protein per calorie than 70% of meals
Protein value
$0.24 /g protein
At $9.00 a serving. Services we track run $0.16 to $1.19 per gram of protein
vs Seafood average
9% lighter
This690
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein ›✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
Allergens & dietary
Contains Allergens are not itemized by this provider, check the package label before cooking.
Dietary ✓ High Protein✓ Pork-free
Details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen free and trace cross contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Broccoli
Cream Cheese
Garlic
Mushroom Stock Concentrate
Monterey Jack Cheese
Tomato
Carrot
Tuscan Heat Spice
Salmon
Olive Oil
Cooking Oil
Butter
Salt
Black Pepper
How to make it
1
Step 1
Adjust rack to top position (top and middle for 4 servings) and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Cut broccoli into bite-size pieces if necessary. Peel and mince or grate garlic. Dice tomato into ¼-inch pieces.
2
Step 2
Toss carrots on one side of a baking sheet with a drizzle of olive oil, salt, and pepper. Roast on top rack for 5 minutes (you’ll add the broccoli then).
3
Step 3
Once carrots have roasted 5 minutes, remove sheet from oven. Carefully toss broccoli on empty side with a large drizzle of olive oil, salt, and pepper. (For 4 servings, toss broccoli on a second baking sheet; roast broccoli on top rack and carrots on middle rack.)Return sheet to top rack and roast until veggies are browned and tender, 15-20 minutes.
4
Step 4
Meanwhile, pat chicken* dry with paper towels and season all over with ½ tsp Tuscan Heat Spice (1 tsp for 4 servings), salt, and pepper. Heat a drizzle of oil in a large pan over medium-high heat. Add chicken and cook until browned and cooked through, 5-7 minutes per side. TIP: If chicken starts to brown too quickly, reduce heat to medium and add a splash or two of water.Turn off heat; transfer to a cutting board to rest. Wipe out pan.Swap in salmon* for chicken; cook (skin sides down) until skin is crisp, 5-7 minutes, then flip and cook until cooked through, 1-2 minutes more.
5
Step 5
Heat a drizzle of oil in same pan over medium-high heat. Add garlic and tomato. Cook, stirring, until fragrant and softened, 30-60 seconds.Stir in cream cheese, stock concentrate, half the Monterey Jack, ½ cup water (1 cup for 4 servings), and a pinch of Tuscan Heat Spice (we used ¼ tsp; about ⅓ tsp for 4) until melted and combined. Cook, stirring occasionally, until sauce has thickened, 1-3 minutes.Remove pan from heat and stir in 1 TBSP butter (2 TBSP for 4) until melted. Season with salt and pepper.
6
Step 6
When veggies are almost done, remove sheet from oven. Carefully push broccoli into two bunches on sheet and sprinkle with remaining Monterey Jack (for 4 servings, remove sheet with broccoli from oven and carefully push broccoli into four bunches). Return to top rack and roast until cheese melts, 2-3 minutes.Slice chicken crosswise.Divide chicken, broccoli, and carrots between plates. Spoon sauce over chicken and serve.Skip slicing salmon.
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Tuscan Spiced Salmon & Cheesy Broccoli
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Not on the current menu
Last seen on the menu on May 31, 2026. Meal services rotate recipes, so this may be offered again.
webimage-HFRC-R15630APU01_Hero_TuscanChickenAndBroccoliWithRoastedCarrots_W26-99-2025-961ef4b9
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Brand
HelloFresh
Category
Seafood
Difficulty
Medium
Price / serving
$9-$12/serving

Nutrition Per Serving

690
kcal
Calories
38
grams
Protein
26
grams
Carbs
49
grams
Fat
7
grams
Fiber
650
mg
Sodium

Dietary Info

High ProteinSodium SmartPork-free

→ View this meal on HelloFresh

Ingredients

64b67451d4684302b8753eee-286363d4

Broccoli
64b67452d4684302b8753f7c-c4ebcbcb

Cream Cheese
64b67450d4684302b8753ea7-0c2bcb98

Garlic
5cdb0a9ba234650008027048-cb16895e

Mushroom Stock Concentrate
64b6744ed4684302b8753dde-907a7cb0

Monterey Jack Cheese
64b6744da7c1f8a1e13bac7f-c0452dcb

Tomato
64b67451a7c1f8a1e13bae05-d38c643b

Carrot
64b6744da7c1f8a1e13bac55-2371774a

Tuscan Heat Spice
64b6744aa7c1f8a1e13bab55-7b8ae0ef

Salmon
🥘
Olive Oil
🥘
Cooking Oil
🥘
Butter
🥘
Salt
🥘
Black Pepper

How to Make It

1

Step 1

step-4008b600

Adjust rack to top position (top and middle for 4 servings) and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Cut broccoli into bite-size pieces if necessary. Peel and mince or grate garlic. Dice tomato into ¼-inch pieces.

2

Step 2

step-16326310

Toss carrots on one side of a baking sheet with a drizzle of olive oil, salt, and pepper. Roast on top rack for 5 minutes (you’ll add the broccoli then).

3

Step 3

step-af144320

Once carrots have roasted 5 minutes, remove sheet from oven. Carefully toss broccoli on empty side with a large drizzle of olive oil, salt, and pepper. (For 4 servings, toss broccoli on a second baking sheet; roast broccoli on top rack and carrots on middle rack.)Return sheet to top rack and roast until veggies are browned and tender, 15-20 minutes.

4

Step 4

step-ce5e9b30

Meanwhile, pat chicken* dry with paper towels and season all over with ½ tsp Tuscan Heat Spice (1 tsp for 4 servings), salt, and pepper. Heat a drizzle of oil in a large pan over medium-high heat. Add chicken and cook until browned and cooked through, 5-7 minutes per side. TIP: If chicken starts to brown too quickly, reduce heat to medium and add a splash or two of water.Turn off heat; transfer to a cutting board to rest. Wipe out pan.Swap in salmon* for chicken; cook (skin sides down) until skin is crisp, 5-7 minutes, then flip and cook until cooked through, 1-2 minutes more.

5

Step 5

step-f91a0e40

Heat a drizzle of oil in same pan over medium-high heat. Add garlic and tomato. Cook, stirring, until fragrant and softened, 30-60 seconds.Stir in cream cheese, stock concentrate, half the Monterey Jack, ½ cup water (1 cup for 4 servings), and a pinch of Tuscan Heat Spice (we used ¼ tsp; about ⅓ tsp for 4) until melted and combined. Cook, stirring occasionally, until sauce has thickened, 1-3 minutes.Remove pan from heat and stir in 1 TBSP butter (2 TBSP for 4) until melted. Season with salt and pepper.

6

Step 6

step-65e8fb50

When veggies are almost done, remove sheet from oven. Carefully push broccoli into two bunches on sheet and sprinkle with remaining Monterey Jack (for 4 servings, remove sheet with broccoli from oven and carefully push broccoli into four bunches). Return to top rack and roast until cheese melts, 2-3 minutes.Slice chicken crosswise.Divide chicken, broccoli, and carrots between plates. Spoon sauce over chicken and serve.Skip slicing salmon.

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Tuscan-Spiced Salmon & Cheesy Broccoli is a prepared dish from . Each portion contains 690 calories and 38 grams of protein, covering roughly 35 percent of a standard 2,000 calorie daily target.

Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. [1]

HelloFresh delivers weekly meals across the US. For testing notes, delivery details, and how HelloFresh compares to alternatives, read the HelloFresh review on MealFan.

Daily calorie contribution35% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
✓ Perfect for
High-protein goals
Keto and low-carb plans
⚠ Not ideal for
Vegans

Frequently asked questions

How many calories are in Tuscan-Spiced Salmon & Cheesy Broccoli?

Tuscan-Spiced Salmon & Cheesy Broccoli contains 690 calories and 38 g of protein per serving.

Which meal service offers Tuscan-Spiced Salmon & Cheesy Broccoli?

Tuscan-Spiced Salmon & Cheesy Broccoli is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.

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⚖ Compare it with similar meals
The closest meals by protein from the services we track. Tap a column heading to rank the table. A green check marks the best number in each column. Tap a row to open that meal.
MealCalories Protein Carbs Price $ per g protein
HelloFreshTuscan Spiced Salmon & Cheesy BroccoliThis meal69038g✓ 26g$9.00$0.24
Blue ApronSalmon Brown Rice Bowls ›✓ 62038gno datano datano data
Green ChefLemony Feta Artichoke Stuffed Salmon ›64038g27gno datano data
Green ChefRoasted Red Pepper Salmon Salad Sandos ›94038g75gno datano data
Blue ApronOrange Chili Crisp Salmon ›80038gno datano datano data
HelloFreshCrispy Chickpeas, Shrimp & Pistachio Rice ›92038g122g$9.00$0.24
EveryPlateCheesy Shrimp & ‘Shroom Quesadillas ›73038g48gno datano data
Tuscan Spiced Salmon & Cheesy Broccoli has the fewest carbs of the 6 similar meals compared here.

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MealFan database

Protein ranking

38 grams of protein per serving, compared with 6,703 meals across 28 brands.

Across all brands

#2,885 of 6,703

More protein than 54% of meals

54%

Within HelloFresh

#634 of 1,185

More protein than 43% of HelloFresh meals

43%

Updated as the catalog grows. Meals without reported protein are excluded.

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