I had dinner recently with my cousin, Frank, and his wife, Jan.
Frank told me he was eating a can of salmon each week to help keep his arthritis pain at bay.
The very next morning on television I saw a report discussing the anti-inflammatory properties of canned salmon.
Then the AARP Magazine arrived and it, too, talked about eating salmon to help control arthritis.
I remember when I was young we used to have creamed salmon and peas on toast. I liked it except I never liked the bones you’d find in canned salmon.
Even though my mother said they were soft, edible, and were, in fact, good for you I was afraid I’d choke on them, so I’ve shied away from making anything using canned salmon.
Now days you can buy skinless, boneless salmon in vacuum packed foil packages by Chicken of the Sea. My mother often makes salmon salad sandwich filling where she mixes the salmon with some finely chopped onions, pickle relish, pepper, and Kraft Miracle Whip Dressing.
I make baked salmon for her where I bake the fillet in a parchment packet along with julienned vegetables. That’s a tasty way to prepare salmon.
I like smoked salmon the best. My local grocery stores carry a nice selection of Morey’s Smoked Salmon which I use for snacking or use to provide protein on top of a dinner salad.
Minnesota is famous for its casseroles also called hot dishes. I’m sure there is a recipe someplace for the one I concocted the other day.
I figured with potatoes and cream sauce it would be high in calories but was pleased to discover the opposite was true when I calculated the calorie count.
And better yet, it is a filling meal containing three vegetables. You can increase the amount of peas if you wish. Here’s how I assembled my salmon casserole:
Salmon and Creamed Potato Casserole Recipe
| Ingredients | Calories |
| 1 pound peeled, quartered, & parboiled potatoes (potatoes are only 16.8 calories per ounce) |
269 |
| 1/2 cup minced onion | 32 |
| 1/2 cup frozen Birds Eye peas | 47 |
| 1 - 7oz pkg. Chicken of the Sea Premium Wild-Caught Salmon in the foil pack | 200 |
| 2 Tbsp. Wondra flour (regular flour also works just fine) |
50 |
| 3 Tbsp. butter | 300 |
| 1 cup skim milk | 90 |
| Salt and pepper to taste | |
| Total calories for ingredients: | 988 |
| Calories for each of four servings: |
247 |
|
Method: Preheat oven to 350ºF. Peel, quarter, and parboil potatoes in salted water. Drain and cool long enough to slice into an oven safe casserole dish (2 quart size should be sufficient). Layer the frozen peas and flaked salmon between the potatoes. Pour cream sauce over the salmon and vegetables and bake until potatoes are fully cooked. Should be no more than an hour. Cream sauce: This will make a thin to medium white sauce. If you want a thinner sauce add more milk. Melt butter in a saucepan on medium heat. Add minced onion and sauté until onion is translucent. Stir in flour. To save time, preheat milk in a microwave. Add milk into flour, butter, onion mixture and stir constantly over medium heat until mixture comes to a boil. A whisk works well for this purpose. Boil one minute to eliminate flour taste. Salt and pepper to taste. Pour over potato-salmon mixture in casserole. Bake. |
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