Salmon Loaf With Green Pea Sauce
Salmon loaf paired with a vibrant green pea sauce offers a flavorful and hearty dish, perfect for seafood lovers and family dinners alike.
Ingredients
- 2 Tbsp. unsalted margarine ⓘ
- 1 small yellow onion, chopped ⓘ
- 1 medium stalk celery, chopped ⓘ
- 3 Tbsp. flour ⓘ
- 1/2 c. skim milk ⓘ
- 2 (6 1/2 oz.) cans salmon, drained and flaked ⓘ
- 1/4 c. fine dry bread crumbs ⓘ
- 1 large egg white, slightly beaten ⓘ
- 2 tsp. dill weed ⓘ
- 4 tsp. lemon juice
- 1/4 tsp. black pepper ⓘ
- 1 c. low-sodium chicken broth ⓘ
Instructions
- Melt 1 tablespoon of margarine in a pan. Add chopped onion and celery and cook until soft, about 5 minutes.
- Blend 1 tablespoon of flour into the mixture; add skim milk and cook for 3 to 5 minutes until thickened.
- Remove from heat.
- Stir in drained and flaked salmon, bread crumbs, slightly beaten egg white, 1 teaspoon dill weed, 2 teaspoons lemon juice, and 1/8 teaspoon black pepper.
- Turn the mixture into a greased 7 1/2 x 3 1/2 x 2-inch loaf pan.
- Bake uncovered at 350°F for 40 to 45 minutes.
- Allow to cool for 15 minutes before serving.
Tips & Substitutions
For a lighter version, consider using Greek yogurt instead of margarine in the onion and celery mixture. You can substitute the salmon with canned tuna or cooked shredded chicken for a different flavor. Fresh dill can be used in place of dried dill weed. Make sure to evenly mix the ingredients to ensure even cooking and flavor distribution.
Serving Suggestions
Serve the salmon loaf warm, topped with the green pea sauce for a refreshing contrast. This dish pairs wonderfully with a side salad or steamed vegetables for a complete meal. For a heartier option, consider serving it alongside mashed potatoes or rice. It also makes a great filling for sandwiches or wraps for a tasty lunch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the salmon loaf in a preheated oven at 350°F for about 15-20 minutes or until warmed through. You can also microwave individual slices for 1-2 minutes, but be cautious not to overheat, as it may dry out.
Nutrition & Diet Analysis (per serving)
Each serving of Salmon Loaf With Green Pea Sauce contains roughly 397 calories, with 16g protein, 54g carbohydrates, and 16g fat. It is an excellent source of vitamin C (61% of the Daily Value), iron (46% of the Daily Value), and protein (33% of the Daily Value). At about 397 calories per serving, it is a lighter, protein-rich choice.
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 fresh salmon. You'll need about 1 pound of fresh salmon, which should be baked or poached and then flaked. Ensure it's fully cooked and season it similarly to canned salmon for the best flavor.
Is there a vegetarian substitute for the salmon?
For a vegetarian option, you can replace the salmon with a mixture of cooked chickpeas and finely chopped vegetables, seasoned with dill and lemon juice. This will provide a similar texture and flavor profile while keeping the dish plant-based.
How can I enhance the flavor of the green pea sauce?
To boost the flavor of the green pea sauce, consider adding a splash of white wine or a teaspoon of garlic powder. Fresh herbs like mint or parsley also complement the peas beautifully. Adjust the seasoning with salt and pepper to taste for a more robust sauce.
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).