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Healthy salmon bake
Healthy salmon bake
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Prep Time:
20 minutes
Cook Time:
15 minutes
Total Time:
35 minutes
Delicious pasta dish made with fresh tomatoes, garlic, basil, and Parmesan cheese.
Ingredients:
  • 415g canned red salmon
  • 340g can corn kernels (I prefer low salt)
  • 50g butter
  • 1 small onion, finely chopped
  • 2-60.00 ml plain flour
  • 1-128.75 gm milk
  • 2-56.40 gm light sour cream, to taste
  • 23.40 gm mild mustard, to taste
  • 100g wholemeal spiral pasta
  • 250.00 ml broccoli, chopped into small florets
  • Handful parsley, chopped
  • Squeeze lemon
  • 2 handfuls parmesan, grated
  • 2 handfuls tasty cheese
  • 2 slices bread, slightly stale
Instructions:
  • Heat your oven to 180C.
  • In a small saucepan, bring water to a boil. Add the pasta and cook until 2 minutes before done. Stir in the broccoli and cook for an additional 2 minutes. Drain.
  • Melt butter in an oven-proof pan and sauté onion until translucent. Add flour and stir well to make a roux. Remove from heat and quickly whisk in milk to thicken. If needed, add more milk for desired consistency. Stir in sour cream and mustard to taste.
  • Add the salmon, including the skin and bones for extra nutrients, and break it up as you incorporate it with the corn, pasta, broccoli, and parsley. Toss in a handful of cheeses and blend everything together. Cook briefly on the stovetop to meld the flavors. Taste and season with lemon, salt, and pepper to your liking.
  • Place the mixture in an oven-safe dish, sprinkle with crumbled bread for a crunchy texture, and top with another generous helping of cheese. Bake in the oven for 15-30 minutes until golden and bubbly. Enjoy when fully melted and heated through!

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