AIS Sports Nutrition

Salmon bake

HINT: This recipe freezes well. Canned tuna or crab can be used instead of salmon

White Sauce:
2 cups low-fat milk
2 tablespoons cornflour
black pepper. to taste

415 g can salmon in water, drained
4 cups cooked brown rice
450 g can pineapple pieces in natural juice, drained
300g can corn kernels
1 cup chopped red and green capsicum
2 shallots, chopped
black pepper, to taste
1 cup dry breadcrumbs
¼ cup grated low-fat tasty cheese

To make white sauce: pour all but 2 tablespoons milk into a covered microwave dish and cook on HIGH for 2 minutes or until boiling.  Mix cornflour with remaining milk until smooth.  Add cornflour mixture to hot milk and whisk until well combined.  If the sauce is not yet thickening, place in microwave for a further 2 minutes and stir every 30 seconds.  Season with black pepper.  To make the filling: combine salmon, rice, pineapple, corn, capsicum, shallots and black pepper.  Pour into a 30-cm ovenproof dish.  Pour white sauce over it and sprinkle combined breadcrumbs and cheese on top.  Bake in a preheated 180°C (350°F) oven until top is golden brown and salmon is heated through.  Serve with a tossed salad.  Garnish with chopped chives, if desired.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
3308 (790)
2205 (527)
Carbohydrate (g)
117
78
Protein (g)
47
31
Fat (g)
15
10
Calcium, Iron, Vitamin C, Zinc

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4-6

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