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Prep Time: 30 Minutes Cook Time: 1 Minutes |
Ready In: 31 Minutes Servings: 8 |
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This Salmon Bake gives a fresh twist to the standard Tuna Casserole, with more health conscious ingredients! Useful when cooking for guests, serve with salad or with baked beans or with tomato salsa. Even better the next day, when your guests have gone and left you some! Ingredients:
1 -3 teaspoon canola oil (for stir-frying) |
500 g fresh salmon (or thawed) |
4 cups fresh spinach, washed, dried and loosely chopped |
1 cup fresh mushrooms, washed and chopped |
5 egg whites, beaten |
1 cup low-fat milk |
1 cup potato chip, unsalted, crushed |
1 (14 ounce) can diced tomatoes (mexican or italian to increase flavor) |
1 fresh tomato, sliced (for topping) |
cooking spray |
Directions:
1. Lightly grease an oven-proof dish, approximately 9 inches diameter and 3-4 inches deep (or half the recipe and use a 9 inch pie-dish).
2. Remove skin and bones from salmon and lightly stir-fry (in 1 tsp of oil) for 3 minutes, breaking tuna into small chunks and ensuring no bones remain. Remove from pan and set aside.
3. Lightly stir-fry spinach leaves (adding an additional tsp of oil if required) , for 2 minutes. Remove from pan and set aside.
4. Lightly stir-fry mushrooms (adding an additional tsp of oil if required) for 2 minutes. Remove from pan and set aside.
5. Beat together egg whites and milk.
6. Mix salmon, mushrooms, spinach, can of tomatoes, 2/3 cups crushed potato chips together with egg white mixture.
7. Stir well.
8. Tip mixture into baking dish.
9. Cover with sliced tomatoes ad 1/3 cup of crushed potato chips (Optionally you may add 3/4 cup grated cheese to the topping).
10. Bake covered at 350 F for 30 minutes.
11. Remove cover and bake an additional 45 minutes, or until set.
12. Test by putting a knife in center to see if it comes out clean or feels firm.
13. Serve hot or warm. Buen provecho!
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