Salmon Bake

Name: Salmon Bake
Cook time: 45 min
Yield: 6 servings
Ingredients: 1/2 cup onion finely diced; 1/2 cup red capsicum finely diced; 3 tbsp parsley chopped; 1 whole egg; 2 egg white; 1 tbsp lemon juice; 1 cup skim milk; 1/2 tsp dried dill; 415 g canned pink salmon drained; 2 cup macaroni pasta cooked; 1/2 cup frozen corn; 75 g low-fat tasty cheese grated

Serves 6

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Salmon Bake

youtube.com

Serves 6

Directions

1Preheat oven to 180 degrees.
2Whisk together the one whole egg, two egg whites, and one cup of skim milk in a large bowl.
3Add the diced onion, diced red capsicum, parsley, lemon juice, frozen corn, and half of the grated cheese to the egg mixture and combine.
4Add the drained salmon to the bowl, crushing any bones with your fingers to include the calcium, and mix.
5Add the cooked macaroni pasta and dried dill to the mixture and stir well.
6Spray a quiche dish or small lasagna dish with cooking oil, then pour the mixture into the dish and flatten it down.
7Top with the remaining grated cheese and bake in the preheated oven.

Ingredients

1/2 cup onion, finely diced
1/2 cup red capsicum, finely diced
3 tbsp parsley, chopped
1 whole egg
2 egg white
1 tbsp lemon juice
1 cup skim milk
1/2 tsp dried dill
415 g canned pink salmon, drained
2 cup macaroni pasta, cooked
1/2 cup frozen corn
75 g low-fat tasty cheese, grated

Equipment

bowlwhiskknifemeasuring cupquiche dish

Tips

You can swap the salmon for tuna (use a 415g can, drained, which yields 300g) or chicken (400g skinless breast, diced and browned before adding).
If you are gluten intolerant, replace the macaroni with gluten-free pasta.
If you are dairy-free, replace the cheese and milk with dairy-free options.
To get more juice from a lemon, keep it at room temperature or microwave for 30 seconds.
You can prepare the dish a day or two ahead of time; it becomes more flavorsome as it settles.
Serve with a crisp salad.

Salmon Bake

Serves 6

youtube.com

Salmon Bake

youtube.com

Serves 6

Directions

1Preheat oven to 180 degrees.
2Whisk together the one whole egg, two egg whites, and one cup of skim milk in a large bowl.
3Add the diced onion, diced red capsicum, parsley, lemon juice, frozen corn, and half of the grated cheese to the egg mixture and combine.
4Add the drained salmon to the bowl, crushing any bones with your fingers to include the calcium, and mix.
5Add the cooked macaroni pasta and dried dill to the mixture and stir well.
6Spray a quiche dish or small lasagna dish with cooking oil, then pour the mixture into the dish and flatten it down.
7Top with the remaining grated cheese and bake in the preheated oven.

Ingredients

1/2 cup onion, finely diced
1/2 cup red capsicum, finely diced
3 tbsp parsley, chopped
1 whole egg
2 egg white
1 tbsp lemon juice
1 cup skim milk
1/2 tsp dried dill
415 g canned pink salmon, drained
2 cup macaroni pasta, cooked
1/2 cup frozen corn
75 g low-fat tasty cheese, grated

Equipment

bowlwhiskknifemeasuring cupquiche dish

Tips

You can swap the salmon for tuna (use a 415g can, drained, which yields 300g) or chicken (400g skinless breast, diced and browned before adding).
If you are gluten intolerant, replace the macaroni with gluten-free pasta.
If you are dairy-free, replace the cheese and milk with dairy-free options.
To get more juice from a lemon, keep it at room temperature or microwave for 30 seconds.
You can prepare the dish a day or two ahead of time; it becomes more flavorsome as it settles.
Serve with a crisp salad.