Salmon SOS

Name: Salmon SOS Recipe
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 4
Ingredients: 1 can boneless salmon; 1 cup nonfat milk; 2 tbl Smart Balance or butter; 1 tbl flour; 1 cup canned peas

(1)

Minutes to Prepare: 5
Minutes to Cook: 5

Number of Servings: 4

Ingredients

1 can boneless salmon1 cup nonfat milk2 tbl Smart Balance or butter1 tbl flour1 cup canned peas

Directions

Melt butter in pan. Add flour and whisk until blended. Slowly add milk whisking to smooth out lumps. Add salmon and peas. Cook until heated trhough. Add more milk if too thick. Pour over cut up toast.

Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user MOMOF2NJ.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 262.2
Total Fat: 11.7 g
Cholesterol: 63.7 mg
Sodium: 269.1 mg
Total Carbs: 11.2 g
Dietary Fiber: 1.8 g
Protein: 26.8 g

More Recipes Like This

TIME10

CALS185

(120 ratings)

Crunchy Oven Fried Tilapia

We don't like baked fish, but this tilapia recipe is delicious!Submitted by: JANA_N_TN

CALORIES 184.7 FAT 3.1 PROTEIN 27.9 CARBS 22.1 FIBER 10.9

TIME40

CALS254

(239 ratings)

Salmon with Summer Tomato Salsa

This simple summer recipe is good hot or cold. The creamy avocado pairs so well with fresh summer tomatoes. Submitted by: MBH1118

CALORIES 253.5 FAT 9.9 PROTEIN 30.6 CARBS 11.2 FIBER 3

TIME25

CALS357

(248 ratings)

Linguine with Spicy Shrimp

We're serious about the spice in this recipe. Whole-grain pasta and tender shrimp pair perfectly with a luxuriously rich, piquant sauce. Submitted by: CHEF_MEG

CALORIES 356.9 FAT 15.7 PROTEIN 27.9 CARBS 27.6 FIBER 4.3

TIME25

CALS229

(111 ratings)

Grilled Mediterranean Ahi Tuna

Ahi Tuna (Yellowfin) Steaks Grilled with a Mediterranean Flair. Yellowfin Tuna or Ahi Tuna is usually served either Raw, as in sushi or Seared. or Grilled. When I first had this tuna grilled in spain with olive oil and salt I couldn't believe it was fish at all. This recipe is a bit of a cross between seared italian style and Spanish grilled. Submitted by: MILLCITY2

CALORIES 229.2 FAT 5.3 PROTEIN 42.5 CARBS 0.5 FIBER 0.1

TIME15

CALS197

(114 ratings)

Broiled White Fish Parmesan

Super Good and super quick! This white fish recipe is spectacular! If you want an amazingly quick meal, this is the way to do it. For a little less tang, reduce the lemon juice.Submitted by: SEABEACON8

CALORIES 197.1 FAT 8.2 PROTEIN 28.4 CARBS 1 FIBER 0

Member Reviews

CD13883458
This is a healthier version of a quick and cheap weeknight meal that my Mom used to make when I was growing up. It was always one of my favorites, so I was thrilled to find it on this site. Works great with tuna as well, and I recommend adding salt and pepper to taste. - 5/30/13