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Scalloped Salmon & Sweet Potatoes
This is a highly nutritious variation on a favorite comfort food, scalloped potatoes. Replacing white potatoes are beta-carotene-rich sweet potatoes and, to make this casserole a satisfying main dish, flavorful fresh salmon has been added. Serve this with a green salad and, for dessert, a yummy, still-warm-from-the-oven apple and pear crisp.
  • 2 pounds sweet potatoes
  • 2 cups low-fat (1%) milk
  • 2-1/2 tablespoons cornstarch
  • 3 scallions, thinly sliced
  • 3/4 teaspoon thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 pound skinned center-cut salmon fillets
  • 1/4 cup plain dried bread crumbs
  • Large pinch of cayenne pepper
  • 1 tablespoon unsalted butter, cut into small pieces
  • 2 tablespoons grated Parmesan cheese

1. Cook sweet potatoes in large covered pot of boiling water until nearly tender, 25 to 30 minutes. Drain and rinse under running water.

2. When sweet potatoes are cool enough to handle, peel, halve lengthwise and cut crosswise into 1/4-inch to 1/3-inch slices. Arrange in overlapping rows in 7- x 11-inch baking pan.

3. Preheat oven to 350°F.

4. Meanwhile, in medium saucepan, whisk milk, cornstarch, scallion, thyme, salt and black pepper until smooth. Place over medium-high heat and bring to a boil, stirring constantly. Reduce heat and simmer, stirring, until thickened (it will be quite thick), 3 to 4 minutes. Remove from heat.

5. Cut fish lengthwise in half along natural separation. Then cut fish crosswise into 1-inch-wide slices. In small bowl, stir together bread crumbs and cayenne.

6. Lay salmon on top of sweet potatoes and pour sauce on top, trying to evenly cover potatoes and fish. Sprinkle with seasoned bread crumbs and dot with butter.

7. Bake 15 to 20 minutes, or until fish is cooked through and sauce is bubbly. Turn oven to broil, sprinkle dish with Parmesan and broil for 1 to 2 minutes, watching carefully, just until lightly browned.


Nutritional Information
Per serving: 438 calories, 11g total fat, 4.1g saturated fat, 3.3g monounsaturated fat, 2.6g polyunsaturated fat, 5.7g dietary fiber, 26g protein, 58g carbohydrate, 61mg cholesterol, 500mg sodium.
Good source of: beta-carotene, calcium, fiber, omega-3s, potassium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45