SALMON AND ASPARAGUS CASSEROLE
This Salmon and Asparagus Casserole combines tender, flaky salmon with fresh, crisp asparagus for a light, protein-packed meal. Greek yoghurt and parmesan add a creamy, tangy richness, while garlic powder, salt, and pepper bring out the flavours of the salmon and asparagus. Perfect for lunch or dinner, this casserole bakes to golden perfection, creating a deliciously nutritious, low-carb option for seafood lovers. The simplicity of the ingredients makes it easy to prepare, and the balanced taste is sure to please everyone. Great for a quick weeknight meal, this casserole is also an excellent choice for a healthy meal-prep option.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Mediterranean
PREPARATION / TECHNIQUES
Bake, Prepared in Advance, One-Pot Wonders
OCCASION / HOLIDAY
Family Dinner, Casual Gathering, Weeknight Meal, Spring
SPECIAL CONSIDERATION / DIETARY CONCERNS
Gluten-Free, Low Carb, High Protein, Pescatarian-Friendly
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS OF SALMON AND ASPARAGUS CASSEROLE
- 100g salmon fillet, cooked and flaked
- 50g asparagus spears, chopped
- 1 tbsp Greek yogurt
- 1 tbsp shredded Parmesan cheese
- 1/4 tsp garlic powder
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 220
- Protein: 24g
- Fat: 10g
- Carbohydrates: 4g
- Fibre: 2g
- Sodium: 300mg
- Sugars: 2g
PREPARATION OF SALMON AND ASPARAGUS CASSEROLE
- Prepare ingredients: In a small baking dish, grease lightly and preheat oven to 180°C or 350°F. Chop asparagus into 1-inch pieces and set aside.
- Combine ingredients: Mix the flaked salmon, asparagus, Greek yoghurt, garlic powder, salt, and pepper in a small bowl. Stir well until everything is lightly coated without breaking up the salmon.
- Assemble the Casserole: Pour the mixture into the prepared baking dish and spread it evenly. Sprinkle shredded Parmesan cheese over the top of the casserole to form a golden crust.
- Bake: Position the baking pan on the middle rack and bake at 350 ̊F for about 20-25 minutes, until the cheese has melted and is bubbly with a light golden colour; for crusty top and bottom, add 1 or 2 minutes of additional broil time.
- Serve: Allow the casserole to cool for a few minutes in the oven. Just before serving warm, you can garnish it with fresh herbs and those last-minute pops of colour and flavour.
PREP TIME
10 minutes
COOKING TIME
20-25 minutes
TIPS
- Soak the salmon in lemon juice and herbs for 10 minutes to add flavour before baking.
- Blanch the asparagus in the boiling water if you prefer a softer texture within the casserole.
- The cheese topping will be much more flavorful with freshly grated parmesan.
VARIATIONS
- You can substitute salmon with cooked shrimp or crab for a different seafood spin.
- Top with a handful of spinach or kale for extra green and nutrition.
- Parmesan can be substituted with cheddar or mozzarella for a creamier, meltier top layer.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until warmed through.
- Freezing: Freeze the unbaked casserole tightly wrapped for up to 2 months. Thaw overnight in the fridge before baking as directed.