Baked Salmon Cups with 2 Sauces
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
3/4 cup Matzo meal1/2 cup nonfat milk3 large egg whites3 tablespoons grapeseed oil1/4 cup finely chopped onion or green onions1 teaspoon garlic or onion powder1/4 teaspoon salt1 can (14 oz.) pink or wild salmon, broken into chunks & remove or crush bones2 tablespoons grapeseed oil2 tablespoons whole wheat flour1 1/4 cups nonfat milk1/2 cup shredded 2% Cheddar cheese2 oz. jar diced pimientoes, drained1/2 teaspoon salt1 garlic clove, minced finelyDash black pepper1/4 teaspoon hot pepper sauce1/2 cup diced cucumber with peel1/2 cup plain Greek yogurt1 teaspoon dill weed1/2 teaspoon onion or garlic powder1 teaspoon prepared horseradish sauceDash salt, to taste
Preheat oven to 375 degrees F. Put large baking dish in oven with 1" of hot water.
In a bowl, combine the first 8 ingredients (Matzo meal, milk, egg whites, oil, onion, garlic powder, salt, and salmon. Spoon mixture into 4 greased 8-oz. custard cups.
Carefully place custard cups into water bath in baking dish; I find this easier to do with a potato masher to lower them into the water.
Bake salmon cups for 25-30 minutes.
Meanwhile, in a saucepan, make a roux of the grapeseed oil and flour, stir over med-low heat for a couple of minutes to cook the flour but not until browned. Whisk in the milk, bring to a boil, cook & stir for 1 minute to thicken. Remove from heat, stir in cheese, pimientoes, salt, garlic, pepper and hot pepper sauce. Set aside, covered to keep warm.
Stir together the last 6 ingredients (cucumber, yogurt, dill, onion powder, horseradish and salt to taste) in a bowl.
Carefully remove salmon cups from water bath, I use a potato masher to lift them up out of water. When salmon cups are cooked, the edges will be slightly browned and will easily be pulled away from the sides of the cups. Unmold salmon cups, serve with choice of the 2 sauces.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user HARPER1979.
In a bowl, combine the first 8 ingredients (Matzo meal, milk, egg whites, oil, onion, garlic powder, salt, and salmon. Spoon mixture into 4 greased 8-oz. custard cups.
Carefully place custard cups into water bath in baking dish; I find this easier to do with a potato masher to lower them into the water.
Bake salmon cups for 25-30 minutes.
Meanwhile, in a saucepan, make a roux of the grapeseed oil and flour, stir over med-low heat for a couple of minutes to cook the flour but not until browned. Whisk in the milk, bring to a boil, cook & stir for 1 minute to thicken. Remove from heat, stir in cheese, pimientoes, salt, garlic, pepper and hot pepper sauce. Set aside, covered to keep warm.
Stir together the last 6 ingredients (cucumber, yogurt, dill, onion powder, horseradish and salt to taste) in a bowl.
Carefully remove salmon cups from water bath, I use a potato masher to lift them up out of water. When salmon cups are cooked, the edges will be slightly browned and will easily be pulled away from the sides of the cups. Unmold salmon cups, serve with choice of the 2 sauces.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user HARPER1979.
Nutritional Info Amount Per Serving
- Calories: 462.5
- Total Fat: 20.4 g
- Cholesterol: 74.6 mg
- Sodium: 784.6 mg
- Total Carbs: 29.1 g
- Dietary Fiber: 2.2 g
- Protein: 38.4 g
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