This salmon casserole is loaded with heart-healthy omega-3 fish oil. What's more, its mercury content so low it is often not measurable. That's because I make this casserole with a one-pound can (450 g) of wild Alaska pink salmon, a short-lived species.
|US/UK||Ingredients for my Salmon Casserole||Metric|
|1 can||Alaska Wild Pink Salmon||1 lb/450 g|
|3/8 cup||low fat yoghurt||90 ml|
|3 tbsp||refined olive oil||45 ml|
|3/4 Tblsp||flour||15 ml|
|Use more or less garlic to taste.|
|Add a grated potato or half a cup of cooked rice.|
|Add spices/herbs, such as 1/2 teaspoon of paprika.|
|Add celery sliced thin crossways, thinly sliced, shredded or diced carrot.|
|Add chopped spinach.|
|Virgin olive oil can be used, though it's not for cooking.|
Preparation of Salmon Casserole
See: Tips of the Week:
Salmon for Health? Check out why a wild salmon casserole is healthier than farmed salmon.
- Crush garlic and set aside. Whiz in a mini-blender if you don't have a garlic press.
- Chop onion and add to bowl. Optional: Fry chopped onion in olive oil until it is translucent, but not quite brown.
- Drain canned salmon and add to a mixing bowl, bones and skin included. Mash with fork.
- Blend together garlic, egg, flour, yoghurt, herbs/spices, and 1 tablespoon of olive oil and add to the bowl. Add onions and chopped vegetables.
- Mix well and place in a casserole dish.
- Smooth surface of the mixture with the back of a large spoon so that no bits of vegetables are exposed.
- Drip onto the surface one or two tablespoons of olive oil and smooth the surface again so that it is completely covered with a thin film of oil.
- Bake 30 minutes in a 350°F (180°C) oven until the top surface is light brown.
Yes, you can use other fish, such as tuna or mackerel, which also have lots of omega-3 oil. No longer a salmon casserole, but possibly just as delicious.
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