Simple Salmon Casserole
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Simple Salmon Casserole calories by ingredient
Introduction
A hearty, nutritious dinner made from pantry staples. Feel free to substitute ingredients depending on what you have on hand. Great served with brown rice for a whole grain option, or over broccoli for a low carb option. A hearty, nutritious dinner made from pantry staples. Feel free to substitute ingredients depending on what you have on hand. Great served with brown rice for a whole grain option, or over broccoli for a low carb option.Number of Servings: 6
Ingredients
-
2 x 6oz cans of salmon or tuna (skinless and boneless)
1 x large bell pepper
1 x large onion
2 x celery stalks
0.5 tbsp olive oil
1 x vegetable stock cube (can use chicken instead)
1.25 cups skim milk
3 large handfuls fresh spinach
1 tbsp butter
1.5 tbsp gluten free flour
2 tsp curry powder
2 cloves garlic, miced or finely chopped
1 tbsp sunflower seeds (optional)
Directions
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.