This delightful Baked Salmon recipe is a testament to simplicity and flavor, providing a nutritious meal that’s both easy on the palate and the pocketbook. Perfect for those seeking a healthy option that’s quick to prepare, this dish embodies the essence of culinary convenience.
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Yield: 4 servings of 2×4-inch portions
Recipe Ingredients:
- 1 can of salmon (juice drained)
- 1 cup of skim milk
- 1/2 cup of oatmeal
- 1/3 cup of flour
- 6 tablespoons of lemon juice
- 1 teaspoon of salt
- 1 medium red bell pepper
- 1 medium green bell pepper
Nutritional Information (per serving):
- Calories: 196.6
- Fat Content: 3g
- Saturated Fat Content: 0.6g
- Cholesterol Content: 31.9mg
- Sodium Content: 304mg
- Carbohydrate Content: 18.6g
- Fiber Content: 1.3g
- Sugar Content: 0.6g
- Protein Content: 22.3g
Recipe Instructions:
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Begin by draining the juice from the canned salmon into a measuring cup. Add the skim milk to the cup and set it aside.
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In a saucepan placed over medium heat, combine the milk-salmon mixture with flour, salt, and hot sauce, stirring continuously until the mixture thickens.
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Once thickened, flake the salmon meat (discarding any bones or skin) and add it to the saucepan along with the lemon juice, egg whites, diced red bell pepper, diced green bell pepper, and oatmeal. Stir the mixture until well combined.
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Transfer the mixture into a 4″ x 8″ baking pan, spreading it evenly.
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Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
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Bake the salmon casserole in the preheated oven for 25-35 minutes or until it turns lightly browned on top.
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Once baked to perfection, remove the casserole from the oven and allow it to cool slightly before serving.
Recipe Notes:
- This Baked Salmon casserole is not only delicious but also highly customizable. Feel free to add your favorite herbs, spices, or vegetables to suit your taste preferences.
- To make this recipe even healthier, you can opt for whole wheat flour instead of all-purpose flour.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days, making it an ideal meal prep option for busy weekdays.
Cooking Tips:
- When flaking the salmon, be sure to remove any bones or skin for a smoother texture.
- For added flavor, consider garnishing the casserole with freshly chopped herbs like parsley or dill before serving.
- To make cleanup easier, you can line the baking pan with parchment paper or aluminum foil before adding the mixture.
Reviews and Ratings:
With an aggregated rating of 4.5 stars based on 7 reviews, this Baked Salmon recipe has garnered praise for its simplicity, flavor, and nutritional value. Reviewers have highlighted its ease of preparation and budget-friendly ingredients, making it a go-to option for quick and healthy meals.
In summary, this Baked Salmon casserole is a must-try recipe for anyone looking to elevate their dining experience with minimal effort. Whether you’re cooking for one or serving a crowd, this dish is sure to impress with its unbeatable combination of taste and convenience.
