Ingredients:
4 salmon fillets
2 cups chopped fresh spinach leaves
1 cup sliced mushrooms
1 tomato, chopped
1/3 cup sun-dried tomato salad dressing
Directions:
Heat oven to 375 degrees Fahrenheit. Place fish fillets, skin sides down in 13 x 9 inch baking dish sprayed with cooking spray. Combine remaining ingredients; spoon over fish.
Makes: 4 servings
Nutrition Information:
Calories 190; Fat 7g; Sat Fat 1g; Cholesterol 60mg; Sodium 320mg; Carbohydrate 5g; Fiber 1g; Protein 24g;
DV: Vitamin C 10% Vitamin A 25%; Calcium 4%; Iron 10%
Showing posts with label Salmon. Show all posts
Showing posts with label Salmon. Show all posts
Wednesday, May 27, 2009
Sunday, May 17, 2009
Salmon Noodle Casserole
2 sprays cooking spray
6 oz uncooked whole-wheat pasta, elbow macaroni or penne
1 cup onion, chopped
1/2 cup sweet red pepper, chopped (plus some rings for garnish if desired)
1/2 cup green pepper, chopped
1 cup fat-free skim milk
2 large eggs
2 Tbsp chives, fresh, minced
1/4 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
6 oz canned salmon, picked over for bones
Instructions
1. Preheat oven to 350ºF. Coat a 3-quart casserole dish with cooking spray.
2. Bring a large pot of water to a boil; add pasta, stir and bring to a boil again. Cook until pasta is completely tender, about 8 to 10 minutes; drain, return pasta to pot and set aside.
3. Coat a large nonstick skillet with cooking spray; add onion and peppers. Sauté over medium-high heat, stirring frequently, until onions start to brown, about 5 minutes; add to pasta pot.
4. Bring milk to a simmer in a small saucepan. Meanwhile, beat eggs in a small, heatproof bowl. Slowly pour half of warmed milk into eggs (while beating constantly); pour mixture back into saucepan. Cook over medium heat, stirring constantly, until mixture thickens to consistency of custard sauce, about 5 minutes; remove from heat. Stir in chives, paprika, salt and pepper; then stir seasoned sauce into pasta pot.Add salmon to pasta pot and spoon mixture into prepared casserole dish. Bake until mixture is piping hot and top is browned, about 20 minutes. Garnish with red pepper rings before serving if desired. Yields about 1 1/3 cups per serving.
6 oz uncooked whole-wheat pasta, elbow macaroni or penne
1 cup onion, chopped
1/2 cup sweet red pepper, chopped (plus some rings for garnish if desired)
1/2 cup green pepper, chopped
1 cup fat-free skim milk
2 large eggs
2 Tbsp chives, fresh, minced
1/4 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
6 oz canned salmon, picked over for bones
Instructions
1. Preheat oven to 350ºF. Coat a 3-quart casserole dish with cooking spray.
2. Bring a large pot of water to a boil; add pasta, stir and bring to a boil again. Cook until pasta is completely tender, about 8 to 10 minutes; drain, return pasta to pot and set aside.
3. Coat a large nonstick skillet with cooking spray; add onion and peppers. Sauté over medium-high heat, stirring frequently, until onions start to brown, about 5 minutes; add to pasta pot.
4. Bring milk to a simmer in a small saucepan. Meanwhile, beat eggs in a small, heatproof bowl. Slowly pour half of warmed milk into eggs (while beating constantly); pour mixture back into saucepan. Cook over medium heat, stirring constantly, until mixture thickens to consistency of custard sauce, about 5 minutes; remove from heat. Stir in chives, paprika, salt and pepper; then stir seasoned sauce into pasta pot.Add salmon to pasta pot and spoon mixture into prepared casserole dish. Bake until mixture is piping hot and top is browned, about 20 minutes. Garnish with red pepper rings before serving if desired. Yields about 1 1/3 cups per serving.
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