Home > Nutrition > Sport > Books > Cookbooks > Recipes > Salmon Bake

A very simple but nutritious dish, because including oily fish like salmon in your diet is a healthy choice. This dish is just like a tuna mornay, but with a slight variation in fish and vegetables. You can mix up the vegetables included, and use your favourites. If your calorie budget isn't tight, you could also add some cheese to the white sauce for some extra cheesiness.

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Ingredients

White Sauce:

• 2 cups low-fat milk
  
• 2 tablespoons cornflour
  
• black pepper, to taste
  

Filling:

• 415 g can salmon in water, drained
  
• 4 cups cooked brown rice
  
• 450 g can pineapple pieces in natural juice, drained
  
• 300g can corn kernels
  
• 1 cup chopped red and green capsicum
  
• 2 shallots, chopped
  
• black pepper, to taste
  
• 1 cup dry breadcrumbs
  
• ¼ cup grated low-fat tasty cheese
  

Method

• To make white sauce: pour all but 2 tablespoons milk into a covered microwave dish and cook on HIGH for 2 minutes or until boiling.
  
• Mix cornflour with remaining milk until smooth.
  
• Add the cornflour mixture to hot milk and whisk until well combined.
  
• If the sauce is not yet thickening, place in microwave for a further 2 minutes and stir every 30 seconds.
  
• Season with black pepper.
  
• To make the filling: combine salmon, rice, pineapple, corn, capsicum, shallots and black pepper.
  
• Pour into a 30-cm ovenproof dish.
  
• Pour white sauce over it and sprinkle combined breadcrumbs and cheese on top.
  
• Bake in a preheated 180°C (350°F) oven until top is golden brown and salmon is heated through.
  
• Serve with a tossed salad.
  
• Garnish with chopped chives, if desired.
  

Source

This recipe has been adapted from the Survival from the Fittest Cookbook. This cookbook was developed by the team of sports dietitians at the Australian Institute of Sport. The recipes in the book are chosen and adapted to contain maximum energy value, with appropriate carbohydrate, protein and fat content for athletes, as well as anyone who is interested in maintaining a healthy diet in a busy lifestyle.

Cooking Classes

A cooking class is a great way to give athletes more confidence in the kitchen, teach some cooking skills and educate them a little along the way. See our guide to conducting a cooking class, with example menus which includes this recipe.

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Related Pages

• How to Conduct a Cooking Class
• Example Menus for Cooking Classes
• More Athlete Recipes
• Recommended Cookbooks for Athletes
• About the Survival Cookbook series
• Resources for the Sports Dietitian