Salmon & Potato Casserole

You can put this easy-to-make dish together in about 20 minutes if you cook the potatoes in a microwave. Serve with a tomato salad or green vegetables.

Ingredients:

3 large baked potatoes, peeled and sliced
1/4 cup chopped green onions
1/2 cup chopped fresh parsley
1 can (7.5 oz./213 g) salmon in broth, drained (you can also use tuna in broth if you don't have salmon)
1 large egg
3 egg whites
2/3 cup skim milk
1 cup grated partly skimmed mozzarella, cheese
Salt, pepper and cayenne pepper, to taste

Topping:
1/4 cup fresh bread crumbs
1 tablespoon (15 mL) grated parmesan cheese

Directions:
1. In greased 7 x 11-inch (17 x 28 cm) shallow baking dish, arrange a layer of half the potatoes, green onions and parsley.
2. Arrange salmon or tuna over vegetables.
3. Cover with remaining potatoes, onions and parsley.
4. Beat whole egg and egg whites together slightly; add milk, mozzarella cheese and seasonings.
5. Pour egg mixture over potatoes.
6. Combine bread crumbs and parmesan cheese; sprinkle over top.
7. Bake uncovered 25-30 min at 350°F (180°C).

Per serving:
Energy (Cal) 398
Fat (g) 10.6
Cholesterol (mg) 91

Makes 4 main course servings.

Changing for better requires knowledge, so it is very important to learn and know fat content of foods you will use to prepare your meals and becoming familiar with food labels.

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