Salmon Zucchini Moussaka

Posted on May 21st, 2008 — in Counseling, Food And More, The Healthy Way

Dont miss out on the opportunity of being showered with compliments after you serve this sumptuous meal to your family and friends. Its all good!

Ingredients

Imperial Metric Ingredient
B©chamel Sauce:
1 tbsp 15 mL butter
4 tsp 20 mL all purpose flour
1 1/4 cups 300 mL light cream
1/2 tsp 2 mL each white pepper and salt
1/4 tsp 1 mL ground nutmeg
Moussaka:
2 2 medium zucchinis, thinly sliced
1/2 tsp 2 mL each salt and pepper
1 tbsp 15 mL each butter and olive oil
2 cans 213 g each Clover Leaf Sockeye Salmon, drained
1/2 cup 125 mL marinara or tomato sauce
1/4 cup 50 mL finely chopped onion
1 1 plum tomato, seeded and diced
1 tbsp 15 mL each Dijon mustard and chopped fresh parsley
1 1 clove garlic, minced
1/2 tsp 2 mL ground allspice
2 cups 500 mL hot, cooked potatoes, mashed

Nutrition Details

Amount Nutrition
280 Calories
15 g Fat
16 g Protein
21 g Carbohydrates
3 g Fibre
810 mg Sodium

Nutrition Features

  • * Source of fibre (10 %DV)
  • Excellent source of vitamin B6 (30 %DV), vitamin D (50 %DV), phosphorus (30 %DV) and magnesium (25 %DV).
  • Good source of vitamin A (25 %DV), vitamin B12 (15 %DV), vitamin E (20 %DV), folate (20 %DV), niacin (25 %DV), thiamine (15 %DV), riboflavin (20 %DV) and calcium (25 %DV).
  • Source of omega-3 fatty acid (2g)

B©chamel: Melt the butter in a small saucepan set over medium heat. Blend in the flour and cook, stirring, for 1 minute. Gradually whisk in the light cream. Cook, whisking gently, for 5 to 7 minutes or until thickened. Stir in the pepper, salt and nutmeg. Reserve.


Moussaka: Preheat the oven to 350 F (180 C). Working in batches using a nonstick skillet set over medium-high heat, lightly brown the zucchini slices in the butter and oil. Season with salt and pepper. Arrange half the zucchini in a single layer in the bottom of a greased 8-in (20 cm) casserole. Use a fork to mash the salmon, crushing the bones. Stir in the marinara sauce, onion, tomato, Dijon mustard, parsley, garlic and allspice. Spread evenly over the zucchini.


Blend 1/4 cup (50 mL) of the b©chamel sauce into the mashed potatoes. Spread the potatoes evenly over the salmon mixture. Arrange the remaining zucchini evenly over the potatoes. Spread the remaining b©chamel sauce over the zucchini. Bake, covered, for 20 minutes; uncover and bake for 10 to 15 minutes or until bubbly and golden. Makes 6 servings.

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UK Listings

Posted on April 28th, 2008 — in Counseling

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