Fresh Salmon Bake
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 chips, unsalted, crushed ⓘ
- 1 (14 ounce) can diced tomatoes (Mexican or Italian to increase flavor) ⓘ
- 1 fresh tomato, sliced (for topping) ⓘ
Instructions
- 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).
- 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.
- Lightly stir-fry spinach leaves (adding an additional tsp of oil if required) , for 2 minutes.
- Remove from pan and set aside.
- Lightly stir-fry mushrooms (adding an additional tsp of oil if required) for 2 minutes.
- Remove from pan and set aside.
- Beat together egg whites and milk.
- Mix salmon, mushrooms, spinach, can of tomatoes, 2/3 cups crushed potato chips together with egg white mixture.
- Stir well.
- Tip mixture into baking dish.
- Cover with sliced tomatoes ad 1/3 cup of crushed potato chips (Optionally you may add 3/4 cup grated cheese to the topping).
- Bake covered at 350 F for 30 minutes.
- Remove cover and bake an additional 45 minutes, or until set.
- Test by putting a knife in center to see if it comes out clean or feels firm.
- Serve hot or warm.
- Buen provecho!
Nutrition & Diet Analysis (per serving)
674
kcal
34% DV
Protein
Fat
Carbs
Diet fit
High-protein
Contains
Milk
Egg
Fish
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).