1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Loading...

Healthy salmon bake

  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings

Ingredients

  • 415g canned red salmon
  • 340g can corn kernels (I prefer low salt)
  • 50g butter
  • 1 small onion, finely chopped
  • 2-3 tablespoons plain flour
  • 1-1 1/2 cups milk
  • 2-3 tablespoons light sour cream, to taste
  • 1 tablespoon mild mustard, to taste
  • 100g wholemeal spiral pasta
  • 1 cup broccoli, chopped into small florets
  • Handful parsley, chopped
  • Squeeze lemon
  • 2 handfuls parmesan, grated
  • 2 handfuls tasty cheese
  • 2 slices bread, slightly stale

Method

  • 1
    Preheat oven to 180C.
  • 2
    Boil some water in small saucepan to cook pasta. Add pasta when ready & cook until 2 minutes before it’s finished. Add the broccoli. Cook for 2 more minutes then drain.
  • 3
    Meanwhile, melt butter in oven-proof pan and add onion to fry slowly until translucent. When cooked add flour. Stir to combine then cook slowly, moving around so the flour cooks but doesn’t burn (make the roux). Remove from heat and add milk stirring quickly to thicken. Allow to cook slowly and if too thick add more milk. Add the sour cream (or to taste) & mustard.
  • 4
    Throw in the salmon & break it up as you mix it in (include all skin & bones as it’s really good for you & cannot be seen or tasted), corn, pasta, broccoli and parsley. Add a handful of cheeses. Mix together & cook a bit on the stovetop to combine. Taste & add seasoning, lemon etc to taste.
  • 5
    Transfer to oven dish &/or top with crumbled bread (crumble with fingers to make rough breadcrumbs) & top with another handful of cheeses. Put in oven to toast top & warm through for about 15-30 minutes (until you’re ready to eat!)

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here