Baked Salmon Cups with 2 Sauces

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Baked Salmon Cups with 2 Sauces calories by ingredient
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Great example of a healthy food that is yummy and impressive enough to serve to company! Great example of a healthy food that is yummy and impressive enough to serve to company!
Number of Servings: 4


    3/4 cup Matzo meal
    1/2 cup nonfat milk
    3 large egg whites
    3 tablespoons grapeseed oil
    1/4 cup finely chopped onion or green onions
    1 teaspoon garlic or onion powder
    1/4 teaspoon salt
    1 can (14 oz.) pink or wild salmon, broken into chunks & remove or crush bones

    2 tablespoons grapeseed oil
    2 tablespoons whole wheat flour
    1 1/4 cups nonfat milk
    1/2 cup shredded 2% Cheddar cheese
    2 oz. jar diced pimientoes, drained
    1/2 teaspoon salt
    1 garlic clove, minced finely
    Dash black pepper
    1/4 teaspoon hot pepper sauce

    1/2 cup diced cucumber with peel
    1/2 cup plain Greek yogurt
    1 teaspoon dill weed
    1/2 teaspoon onion or garlic powder
    1 teaspoon prepared horseradish sauce
    Dash salt, to taste


The cheese sauce, if any is leftover, makes an awesome base for tuna joes... mix in 1 can tuna packed in water to leftover sauce, serve over 1 or 2 slices of toasted whole grain bread.


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.

TAGS:  Fish | Dinner | Fish Dinner |

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