Potato and Salmon Casserole

Gluten Free
Health score
28%
Potato and Salmon Casserole
45 min.
6
352kcal

Suggestions


Are you looking for a delicious and satisfying dish that is both gluten-free and packed with flavor? Look no further than this delightful Potato and Salmon Casserole! Perfect for any meal of the day, whether as a side dish, a hearty lunch, or a main course, this casserole is sure to impress your family and friends.

With a creamy blend of soft goat cheese and low-fat milk, combined with tender russet potatoes and flaky pink salmon, this recipe offers a wonderful balance of textures and tastes. The addition of fresh green onions adds a burst of color and a hint of sharpness, while the freshly grated Parmesan cheese provides a savory finish that will have everyone coming back for seconds.

Not only is this casserole easy to prepare, taking just 45 minutes from start to finish, but it also boasts a reasonable calorie count of 352 kcal per serving. This makes it a guilt-free indulgence that you can enjoy without compromising your health goals. Plus, with its rich protein content and balanced macronutrient profile, it’s a dish that nourishes both body and soul.

So gather your ingredients, preheat your oven, and get ready to create a comforting meal that will warm your heart and satisfy your taste buds. Bon Appétit!

Ingredients

  • large eggs 
  • ounces goat cheese fresh soft (such as Montrachet)
  • 0.5 cup green onions chopped
  • cup milk 1% low-fat ()
  • tablespoons parmesan cheese packed freshly grated ()
  • 2.5 pounds russet potatoes peeled cut into 1-inch pieces
  • 14.8 ounce pink salmon with bones), drained canned

Equipment

  • bowl
  • oven
  • pot
  • hand mixer
  • pie form

Directions

  1. Preheat oven to 400°F. Spray 10-inch-diameter glass pie dish with oil spray. Separate salmon into chunks, leaving bones intact (bones are very soft and will blend into potato mixture).
  2. Remove black pieces of skin; discard. Set salmon aside.
  3. Cook potatoes in large pot of boiling salted water until very tender, about 20 minutes.
  4. Drain.
  5. Transfer potatoes to large bowl.
  6. Add milk, goat cheese and 2 tablespoons Parmesan cheese. Using electric mixer, beat until almost smooth. Season with salt and pepper. Beat in eggs. Stir in salmon and green onions.
  7. Transfer mixture to prepared dish.
  8. Sprinkle with remaining 1 tablespoon Parmesan cheese.
  9. Bake casserole until golden and heated through, about 45 minutes.
  10. Per serving: calories, 330; total fat, 11 g; saturated fat, 5 g; cholesterol, 150 mg
  11. Bon Appétit

Nutrition Facts

Calories352kcal
Protein29.13%
Fat28.65%
Carbs42.22%

Properties

Glycemic Index
19.46
Glycemic Load
26.99
Inflammation Score
-6
Nutrition Score
23.196956489397%

Flavonoids

Kaempferol
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:352.1kcal
17.61%
Fat:11.23g
17.27%
Saturated Fat:4.62g
28.89%
Carbohydrates:37.23g
12.41%
Net Carbohydrates:34.56g
12.57%
Sugar:3.55g
3.94%
Cholesterol:113.17mg
37.72%
Sodium:193.76mg
8.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.69g
51.39%
Vitamin B6:1.33mg
66.42%
Selenium:33.59µg
47.99%
Vitamin B12:2.67µg
44.57%
Phosphorus:384.16mg
38.42%
Vitamin B3:7.62mg
38.09%
Potassium:1247.66mg
35.65%
Vitamin B2:0.55mg
32.09%
Copper:0.53mg
26.38%
Vitamin B1:0.36mg
24%
Vitamin B5:2.27mg
22.69%
Vitamin K:21.12µg
20.12%
Magnesium:75.97mg
18.99%
Manganese:0.35mg
17.4%
Iron:2.97mg
16.49%
Folate:60.25µg
15.06%
Vitamin C:12.34mg
14.96%
Calcium:146.39mg
14.64%
Zinc:1.69mg
11.29%
Fiber:2.67g
10.69%
Vitamin A:496.8IU
9.94%
Vitamin D:0.85µg
5.69%
Vitamin E:0.29mg
1.96%
Source:Epicurious