Fresh Salmon Bake Recipe

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Ingredients:

Serving

1 -3 tsp canola oil (for stir-frying)
500 g fresh salmon (or thawed )
4 cups fresh spinach, washed, dried and loosely chopped
1 cup fresh mushrooms, washed and chopped
5 egg whites, beaten
1 cup low-fat milk
1 cup potato chip, unsalted, crushed
1 (14 oz) can diced tomatoes (mexican or italian to increase flavor )
1 fresh tomato, sliced (for topping )
cooking spray

Directions:

Lightly grease an oven-proof dish, approximately 9 inches diameter and 3-4 inches deep (or half the recipe and use a 9 inch pie-dish).
Remove skin and bones from salmon and lightly stir-fry (in 1 tsp of oil) for 3 minutes, breaking tuna into small chunks and ensuring no bones remain. Remove from pan and set aside.
Lightly stir-fry spinach leaves (adding an additional tsp of oil if required) , for 2 minutes. Remove from pan and set aside.
Lightly stir-fry mushrooms (adding an additional tsp of oil if required) for 2 minutes. Remove from pan and set aside.
Beat together egg whites and milk.
Mix salmon, mushrooms, spinach, can of tomatoes, 2/3 cups crushed potato chips together with egg white mixture.
Stir well.
Tip mixture into baking dish.
Cover with sliced tomatoes ad 1/3 cup of crushed potato chips (Optionally you may add 3/4 cup grated cheese to the topping).
Bake covered at 350 F for 30 minutes.
Remove cover and bake an additional 45 minutes, or until set.
Test by putting a knife in center to see if it comes out clean or feels firm.
Serve hot or warm. Buen provecho!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	715.41 Kcal (2995 kJ)
Calories from fat	149.83 Kcal
		% Daily Value*
Total Fat	16.65g	26%
Cholesterol	30.28mg	10%
Sodium	140.49mg	6%
Potassium	1184.6mg	25%
Total Carbs	106.85g	36%
Sugars	5.79g	23%
Dietary Fiber	14.69g	59%
Protein	34.13g	68%
Vitamin C	10.9mg	18%
Iron	3mg	17%
Calcium	121mg	12%

Amount Per 100 g
Calories	253.09 Kcal (1060 kJ)
Calories from fat	53 Kcal
		% Daily Value*
Total Fat	5.89g	26%
Cholesterol	10.71mg	10%
Sodium	49.7mg	6%
Potassium	419.08mg	25%
Total Carbs	37.8g	36%
Sugars	2.05g	23%
Dietary Fiber	5.2g	59%
Protein	12.08g	68%
Vitamin C	3.9mg	18%
Iron	1.1mg	17%
Calcium	42.8mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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