Fish and Shellfish: Fish Dishes: Salmon Broccoli Delight

A satisfying meal of broccoli and salmon smothered in a cheesy sauce.

Author: CalorieKing
Date: August 12, 2009

Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 35 mins

Ingredients:

    1 bunch broccoli, broken into florettes
    1 Tbsp lemon juice
    1/4 cup flour
    2 cup skim milk
    1/2 cup grated reduced-fat parmesan cheese
    1/2 tsp cayenne pepper
    1 pinch nutmeg
    1 tsp dry mustard
    1/2 cup grated reduced-fat cheddar cheese
    2 Tbsp light margarine or light vegetable spread
    414.29 g canned pink salmon, drained

Directions:

    Preheat oven to 400F.

    Partially cook broccoli. Drain liquid. Place in bottom of shallow greased casserole dish. Sprinkle with lemon juice.

    In saucepan, melt margarine. Whisk in flour and cook briefly over low heat. Gradually add milk, stirring constantly until thickened. Add parmesan cheese, cayenne, nutmeg and mustard. Cook 1 minute. Add drained salmon. Pour over broccoli. Sprinkle with cheddar cheese. Bake for 15 to 20 minutes.

Variations:

    Can serve hot over rice or pasta.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:390 cals
Kilojoules:1,633 kJ
Fat:15.0 g
Carbohydrates:28.0 g
Protein:36.5 g
Cholesterol:74.0 mg
Sodium:1,064 mg
Saturated Fat:3.7 g
Fiber:4.0 g
Calcium:404.0 mg
Total Sugars:9.0 g

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