Salmon Casserole(Low-Fat)
A light and flavorful salmon casserole featuring fresh vegetables, herbs, and a crispy bread crumb topping. Perfect for a healthy dinner option, it combines the richness of salmon with the crunch of French bread crumbs, making it appealing to those seeking a nutritious yet satisfying meal.
Ingredients
- 1/4 cup chopped onion ⓘ
- 1 (8 oz.) can salmon (without oil), drained and crumbled ⓘ
- 1/2 cup diced celery ⓘ
- 1/2 cup red or green pepper ⓘ
- 2 teaspoons dry mustard ⓘ
- 1 tablespoon fresh parsley, chopped ⓘ
- 4 cups soft French bread crumbs ⓘ
- 1 1/2 cups skim milk
- 2 tablespoons low-fat mayonnaise ⓘ
- 1 tablespoon grated Parmesan cheese ⓘ
- nonstick vegetable spray
- paprika ⓘ
Instructions
- Coat a 2-quart shallow casserole with nonstick vegetable spray and set aside.
- In a large bowl, toss together chopped onion, crumbled salmon, diced celery, chopped bell pepper, dry mustard, chopped parsley, and bread crumbs.
- Place skim milk in a 2-cup measuring cup.
- Stir in low-fat mayonnaise into the milk.
- Pour the milk mixture over the salmon mixture and thoroughly combine.
- Spoon the mixture into the prepared casserole.
- Bake in a preheated 350°F oven for about 35 minutes until cooked through and golden on top.
- Sprinkle with paprika before serving if desired.
Tips & Substitutions
For added flavor, consider substituting fresh herbs like dill or tarragon for the parsley. If you want a little more texture, you can add a handful of cooked quinoa or brown rice to the mixture. Make sure to use stale bread for the crumbs to absorb the moisture better, or try whole-grain bread for a healthier twist. This recipe is quite versatile and can be adapted to incorporate your favorite vegetables.
Serving Suggestions
This salmon casserole pairs beautifully with a fresh green salad or steamed vegetables for a complete meal. For a heartier option, consider serving it alongside roasted potatoes or whole-grain rice. You can also top it with a dollop of low-fat yogurt or a sprinkle of additional Parmesan cheese for extra creaminess and flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the casserole in a preheated oven at 350°F until warmed through, about 20 minutes. Alternatively, you can microwave individual portions, covered, for a quick meal, ensuring they are heated evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Salmon Casserole(Low-Fat) contains roughly 573 calories, with 20g protein, 76g carbohydrates, and 25g fat. It is an excellent source of iron (70% of the Daily Value), vitamin C (69% of the Daily Value), and calcium (55% of the Daily Value). Note that it is relatively high in sodium, at 1230mg per serving (53% of the Daily Value).
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).
Frequently Asked Questions
Can I use fresh salmon instead of canned?
Yes, you can use cooked, flaked fresh salmon in place of canned. Just make sure it’s adequately cooked and seasoned before adding it to the mixture. Fresh salmon will give a different, fresher flavor, but canned salmon is a convenient option that still works well.
Is it possible to make this recipe gluten-free?
Absolutely! To make this salmon casserole gluten-free, simply substitute regular bread crumbs with gluten-free bread crumbs. Many brands offer gluten-free options that will work just as well in this recipe, allowing you to enjoy the dish without compromising on taste.
Can I freeze this casserole?
Yes, this casserole freezes well! Prepare the dish as directed but do not bake it. Instead, cover it tightly with plastic wrap and then foil before freezing. When ready to enjoy, thaw it overnight in the refrigerator and bake as instructed, adding a few extra minutes to the cooking time if needed.
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).