Salmon Casserole

* This is a sponsored post for Scottish Salmon Producers Organisation *
Salmon casserole is total comfort food. Delicious flakes of baked Scottish Salmon mixed with spinach and onions in a creamy cheese sauce, all layered between slices of potato and baked to crispy perfection. If you are looking for a new way to enjoy salmon, then this is it.

Some dishes are worth putting in a little more effort for, and this salmon casserole is definitely one of them. It is cheesy and comforting, but still packed with Omega-3s and iron. We say "casserole", but it is more of a salmon and potato bake. But it is a really saucy dish, so it has that casserole element to it.

Jump to:

• Why should you try it?
• What you will need
• Step by step
• Health benefits of Scottish salmon
• Why Scottish Salmon?
• Health benefits of potatoes
• What vegetables to add
• Cheese sauce
• What to serve this with
• FAQs
• Extra tips
• More salmon recipes
• Recipe

Why should you try it?

What you will need

Step by step

One: Preheat your oven to 220°C/425°F/Gas 7. Bake the salmon for 15-20 minutes, until cooked through. Once cooked, remove form the oven and flake. Reduce the oven heat to 190°C/375°F/Gas 5.

Two: Put the potato slices in a pan of boiling water and then reduce to a simmer for 4-5 minutes.

Three: Heat the oil in a large pan and add the onion. Cook for 4-5 minutes. Add the spinach and cook until wilted (about 2 minutes). Add the salmon to the onion and spinach. Remove from the heat and set aside.

Four: Make the cheese sauce by adding the milk, butter and flour to a pan. Heat gently until the butter has melted, whisking constantly. Add 120g of the cheese and dill and continue whisking until the cheese has melted.

Five: Grease a large baking dish and put a layer of potatoes on the bottom. Add a layer of cheese sauce and then a layer of salmon mix.

Six: Repeat with another layer of each, finishing with a layer of potatoes and then cheese sauce. Cover with cheese and bake in the oven for 40 minutes.

Health benefits of Scottish salmon

• It is one of the best sources of long chain omega-3 fatty acids, which have been proven to reduce inflammation and lower blood pressure. Children who regularly consume foods rich in Omega-3 have been shown in studies to have increased concentration levels and improved learning abilities.
• Salmon is an excellent source of high quality protein - a 100g (3.5oz) portion contains 25g of protein.
• Contains high amounts of B vitamins. These are good for repairing DNA and reducing the causes that can lead to heart disease. B vitamins also help maintain optimal brain and nervous system functioning.
• Scientists are investigating the role fish consumption may have in protecting people from some cancers, Alzheimer’s disease, depression, asthma, diabetes, macular degeneration, high blood pressure and multiple sclerosis.
• Contains antioxidants.

Why Scottish Salmon?

Salmon is a hugely versatile fish and as discussed above, has many health benefits for all ages as part of their diet. The fantastic salmon we used in this recipe had been provided by the Scottish Salmon Producers Organisation and it was a wonderful piece of fish. There are many reason why to choose Scottish Salmon for your next salmon recipe:

• Scotland’s salmon farmers are committed to leading the world in growing healthy, tasty, nutritious food in the most responsible and sustainable way.
• Scottish salmon is the UK shoppers number one choice when buying seafood.
• With a lower carbon footprint than beef, lamb, pork and chicken buying Scottish salmon is a healthy choice for you and the planet.
• It tastes amazing!

Health benefits of potatoes

White potatoes always seem to get a bad reputation, but we think they are nutrient dense. They are low in fat, sodium and cholesterol, they have nearly half of your daily vitamin C and they are a great source of potassium - even more than a banana.

They are full of fibre and magnesium, and they are filling too. On top of this, they are also suitable for almost any diet, from vegan to gluten free. I am not sure what more you could want?

You could swap the white potatoes for sweet potatoes, which would add lots of colour to this dish, and give it a sweeter flavour.

What vegetables to add

We have added loads of spinach to this to give it a really leafy green veggie boost, but there is opportunity to add other vegetables too. You could chop up a selection of mushrooms like shiitake, oyster and chestnut to give a variety of texture.

You could also add diced bell pepper, grated courgette (zucchini) or carrots and aubergine (eggplant), or even add some frozen peas to the cheese sauce. This is a good opportunity to use up whatever you have in your fridge.

Cheese sauce

Whilst you could go the easy route and buy a packet/jar of cheese sauce (nobody is going to judge you), it really is so easy to make yourself. Just some milk, butter, flour and cheese and you have an incredibly silky cheese sauce that has so many uses. But, it's the base of the sauce in this dish, mixed with plenty of dill.

What to serve this with

This is a pretty hearty and heavy meal, so we find it pretty filling on it's own and not really any need for anything else. Some crusty bread rolls are perfect for mopping up all that delicious cheese sauce though.

If you want something light and veggie packed on the side, then we have a few delicious side dishes for you to try:

• Balsamic and Garlic Roasted Cauliflower
• Roasted Lemon Asparagus
• Broccoli Salad
• Roasted Cherry Tomatoes
• Baked Carrot Fries
• Balsamic Roasted Brussel Sprouts
• Garlic and Parsley Roasted Carrots

FAQs

Extra tips

• If you don't like dill, then you can swap it for fresh flat leaf parsley instead.
• Save yourself time and use a really good quality store bought cheese sauce.
• If you cheese sauce is a little too thick, then just add a splash of milk until it is the desired consistency.
• To ensure that all the potatoes are cut to the same thickness, and therefore cooked the same, use a mandoline. 
• Use a meat thermometer to make sure the salmon is cooked all the way through.
• For an extra boost of flavour, add a tiny sprinkle of paprika over the top before baking.

More salmon recipes

Do you want to be kept up to date on more delicious posts like this? Please subscribe to the blog mailing list (it takes 30 seconds). Click here to sign up.

If you’ve tried this or any other recipe on the blog then let us know how you got on in the comments below, we love hearing from you!
Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.

DON’T FORGET TO RATE THE RECIPE ↓

Recipe