Salmon Casserole

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/UKIngredients for my Salmon CasseroleMetric
1 canAlaska Wild Pink Salmon1 lb/450 g
1 mediumonion-
3 clovesgarlic-
3/8 cuplow fat yoghurt90 ml
3 tbsprefined olive oil45 ml
3/4 Tblspflour15 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

  • 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.
See: Tips of the Week: Salmon for Health? Check out why a wild salmon casserole is healthier than farmed salmon.

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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