A mid-priced seafood that 9% lighter than the average seafood meal and ranks in the 45th percentile for protein.
Value4/5
Protein3/5
Lightness3/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
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
Nutrition per serving
Protein22% · 38g
Carbs15% · 26g
Fat63% · 49g
7g
Fiber
650mg
Sodium
5.5g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
45th pctl
More protein than 45% of 1,474 meals
Protein density
5.5g /100cal
Leaner than 70% of meals
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
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ High Protein✓ Sodium Smart✓ Pork-free
Allergen & dietary 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
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
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
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
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
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
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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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 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]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
690Calories
38gProtein
26gCarbs
49gFat
7gFiber
650mgSodium
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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