Simple Salmon Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 x 6oz cans of salmon or tuna (skinless and boneless)1 x large bell pepper1 x large onion2 x celery stalks0.5 tbsp olive oil1 x vegetable stock cube (can use chicken instead)1.25 cups skim milk3 large handfuls fresh spinach1 tbsp butter1.5 tbsp gluten free flour2 tsp curry powder2 cloves garlic, miced or finely chopped1 tbsp sunflower seeds (optional)
1. Chop pepper, onion, and celery into similar size pieces (small dice is best).
2. Heat olive oil in saucepan over medium/high heat, add garlic, pepper, onion, and celery and cook until soft (approximately 5-6 minutes). Remove from pan and set aside.
3. Reduce heat to low/medium, and melt butter in saucepan. Add flour, stock cube, and curry powder. Whisk together and cook 2 minutes.
4. Remove pan from heat and gradually whisk in milk. Sauce will be thick at first and will thin as milk is added.
Cooks note: I prefer to rinse and drain canned fish before adding (in a stainer under running water) to reduce sodium content.
5. Return pan to heat and add in salmon/tuna, cooked vegetables and simmer for 2 minutes.
6. Season with black pepper (no salt is necessary due to stock cube).
6. Add spinach and stir through until wilted.
7. Sprinkle more black pepper and sunflower seeds over top (optional).
Number of Servings: 6
Recipe submitted by SparkPeople user KMTBOO.
2. Heat olive oil in saucepan over medium/high heat, add garlic, pepper, onion, and celery and cook until soft (approximately 5-6 minutes). Remove from pan and set aside.
3. Reduce heat to low/medium, and melt butter in saucepan. Add flour, stock cube, and curry powder. Whisk together and cook 2 minutes.
4. Remove pan from heat and gradually whisk in milk. Sauce will be thick at first and will thin as milk is added.
Cooks note: I prefer to rinse and drain canned fish before adding (in a stainer under running water) to reduce sodium content.
5. Return pan to heat and add in salmon/tuna, cooked vegetables and simmer for 2 minutes.
6. Season with black pepper (no salt is necessary due to stock cube).
6. Add spinach and stir through until wilted.
7. Sprinkle more black pepper and sunflower seeds over top (optional).
Number of Servings: 6
Recipe submitted by SparkPeople user KMTBOO.
Nutritional Info Amount Per Serving
- Calories: 198.0
- Total Fat: 10.5 g
- Cholesterol: 10.2 mg
- Sodium: 157.6 mg
- Total Carbs: 12.9 g
- Dietary Fiber: 2.6 g
- Protein: 13.7 g
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