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Crispy salmon bake
A good store cupboard recipe
What you need
- 25 g butter
- 25 g plain flour
- 300 ml milk
- 50 g cheddar cheese, grated
- seasoning
- 200 g canned salmon, drained and flaked
- 325 g canned sweetcorn, drained
- 2 large tomatoes, thinly sliced
- 75 g potato crisps, crushed coarsely
Method
Preheat oven to 180°C.
Melt butter in a pan. Stir in flour and cook for 2 min. Gradually stir in milk. Bring to boil, stirring and simmer until thickened. Stir in cheese until melted. Season to taste.
Fold salmon and corn into cheese sauce. Pour into greased ovenproof dish. Arrange tomato slices on top and sprinkle over the crisps.
Bake for about 20 min or until top is brown and crisp. Serve hot.
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Preparation 5 minutes Cook 20 minutes Total 25 minutes -
Energy 416 kcal/serving Fat 6.24 g/serving Carbohydrates 153.92 g/serving Glycaemic Index 44 Glycaemic Load 17.31 
Serving suggestion
Cook's tip
You can also use frozen sweetcorn.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1741 | 506 | 10475 | 8350 |
| Energy (kcal) | 416 | 121 | 2500 | 2000 |
| Protein (g) | 21.0 | 6.10 | ||
| Carbohydrate (g) | 38.5 | 11.2 | 345 | 275 |
| Fat (g) | 21.4 | 6.24 | 95 | 70 |
| Fat (saturated) (g) | 9.75 | 2.83 | ||
| Fibre (g) | 3.70 | 1.08 | ||
| Sodium (mg) | 636 | 184 | ||
| Salt (equivalent) (g) | 1.59 | 0.46 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 207 | 60.3 | 800 |
| Vitamin B-12 (µg) | 2.61 | 0.76 | 1 |
| Vitamin B-6 (mg) | 0.43 | 0.13 | 2 |
| Vitamin C (mg) | 37.3 | 10.8 | 60 |
| Vitamin D (µg) | 422 | 122 | 266 |
| Vitamin E (mg) | 2.22 | 0.65 | 10 |
| Zinc (mg) | 1.82 | 0.53 | 15 |
| Calcium (mg) | 338 | 98.3 | 800 |
| Folate (mcg) | 85.7 | 24.9 | 200 |
| Iron (mg) | 2.27 | 0.66 | 14 |
| Magnesium (mg) | 72.1 | 21.0 | 300 |
| Niacin (mg) | 5.99 | 1.74 | 18 |
| Pantothenic acid (mg) | 1.47 | 0.43 | 6 |
| Riboflavin (mg) | 0.47 | 0.14 | 1.6 |
| Phosphorous (mg) | 429 | 124 | 800 |
| Thiamin (mg) | 0.21 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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