Omega 3 Casserole Food

OMEGA 3 CASSEROLE

Omega 3 Casserole image

I try to create healthy meals that actually taste good. This casserole has 3 heavy-hitters from the omega-3 good fats; salmon, flax, and walnuts. It tastes like crab cakes which I love! I hope you enjoy it!

Provided by ChefLee

Categories One Dish Meal

Time 1h5m

Yield 8-12 serving(s)

Number Of Ingredients 16

Ingredients

2 (14 3/4 ounce) 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 tablespoons fresh lemon juice
2 fresh jalapenos, seeded and chopped
3/4 cup chopped white onion
1/4 teaspoon ground cardamom
1/4 teaspoon Lawry's Seasoned Salt
1 egg
1 large celery rib, chopped (about 1 cup)
1/2 cup mayonnaise
1 teaspoon Dijon mustard
1 cup whole wheat panko breadcrumbs (I like Ian's brand panko breadcrumbs at Whole Foods)
1/2 teaspoon paprika
1/2 cup shredded cheddar cheese
1/4 cup butter, melted

Steps:

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.

Nutrition Facts : Calories 446, Fat 29.1, SaturatedFat 7.8, Cholesterol 107.7, Sodium 382.4, Carbohydrate 18.8, Fiber 3.1, Sugar 3.3, Protein 28.7

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