Omega 3 Casserole Recipe

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Ingredients:

Serving

2 (14 3/4 oz) cans wild-caught pink salmon, drained
1/4 cup whole ground flax seed meal ( i like bob's red mill brand)
1 cup chopped walnuts
2 tbsp fresh lemon juice
2 fresh jalapenos, seeded and chopped
3/4 cup chopped white onion
1/4 tsp ground cardamom
1/4 tsp lawry's seasoned salt
1 egg
1 large celery rib, chopped (about 1 cup)
1/2 cup mayonnaise
1 tsp dijon mustard
1 cup whole wheat panko breadcrumbs
1/2 tsp paprika
1/2 cup shredded cheddar cheese
1/4 cup butter, melted

Directions:

Preheat oven to 300 degrees F.
In a large bowl, flake apart the salmon and remove any large bones. Mix in the flax meal, walnuts, lemon juice, jalapenos, celery, onion, cardamom, and Lawry's.
In a little bowl, beat your egg then mix in mayonnaise and dijon mustard. Add mayo mix to the salmon mix and blend well.
Pour the salmon mix into a lightly greased 8X11 glass baking dish.
In a medium bowl; mix the breadcrumbs, cheese, paprika, and melted butter then sprinkle over the salmon.
Bake, uncovered, for 40 minutes or until heated through.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	300.99 Kcal (1260 kJ)
Calories from fat	200.64 Kcal
		% Daily Value*
Total Fat	22.29g	34%
Cholesterol	36.03mg	12%
Sodium	136.08mg	6%
Potassium	228.67mg	5%
Total Carbs	18.49g	6%
Sugars	2.07g	8%
Dietary Fiber	5.07g	20%
Protein	9.64g	19%
Vitamin C	4.9mg	8%
Iron	8.7mg	48%
Calcium	66.4mg	7%

Amount Per 100 g
Calories	349.96 Kcal (1465 kJ)
Calories from fat	233.28 Kcal
		% Daily Value*
Total Fat	25.92g	34%
Cholesterol	41.89mg	12%
Sodium	158.22mg	6%
Potassium	265.88mg	5%
Total Carbs	21.49g	6%
Sugars	2.41g	8%
Dietary Fiber	5.89g	20%
Protein	11.2g	19%
Vitamin C	5.8mg	8%
Vitamin A	0.1mg	2%
Iron	10.1mg	48%
Calcium	77.2mg	7%

* 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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Recipe Tags

Weightwatchers Points

7.1

Points
8

PointsPlus

Good Points

saturated fat free,
high fiber

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