Osteoporosis Canada
Salmon Noodle Casserole

Salmon Noodle Casserole

Salmon Noodle Casserole

Salmon Noodle Casserole

PREP TIME: 15 minutes

COOK TIME: 15 minutes

SERVES: 4 to 6

PREP TIME: 15 minutes
COOK TIME: 15 minutes
SERVES: 4 to 6

Ingredients

Here is an update on an old-fashioned favourite! With pantry staples on hand, this dinner will be perfect to make anytime and remember to use canned salmon with the bones which is also a source of calcium. You can enjoy this dish out of the pot if you don’t want the breadcrumb and cheese crust, but you may love that extra crunch!

  • 2 tbsp (30 mL) canola oil
  • 1 small onion, diced
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 1/2 tsp (2 mL) dried thyme
  • 2 1/2 cups (625 mL) broad/large egg noodles (6 oz/175 g)
  • 1 1/2 cups (375 mL) vegetable broth
  • 1 can (354 mL) evaporated milk
  • 1/2 tsp (2 mL) ground mustard
  • 1/4 tsp (1 mL) pepper
  • 1 can (213 g) sockeye salmon with the bones, drained
  • 1 cup (250 mL) mixed diced frozen vegetables
  • 1 cup (250 mL) shredded old cheddar cheese, divided
  • 1/2 cup (125 mL) panko breadcrumbs
  • 2 tbsp (30 mL) chopped fresh parsley

Preparation

In an ovenproof saucepan heat oil over medium heat. Cook onion, celery, garlic and thyme for about 4 minutes or until softened. Stir in noodles, broth, milk, mustard and pepper. Simmer, stir-ring occasionally for about 8 minutes or until noodles are tender but firm.

Meanwhile, mash salmon and bones with fork. Stir in salmon, vegetables and 1/2 cup (125 mL) of the cheese.

In a small bowl, combine remaining cheese, breadcrumbs and parsley. Sprinkle over top of noodle mixture and broil about 4 inches (10 cm) from heat for about 3 minutes or until golden.

 

Recipe Tip

RECIPE TIP

If you do not have an ovenproof saucepan, you can use a regular saucepan and transfer the mixture to an ovenproof casserole dish for broiling.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)

  • Calories
    390
  • Saturated
    6g
  • Fat
    16g
  • Cholesterol
    70mg
  • Sodium
    480mg
  • Fibre
    3g
  • Carbohydrate
    40g
  • Sugars
    9g
  • Iron
    13%
  • Vitamin C
    30%
  • Calcium
    400mg
  • Protein
    23g
  • Vitamin A
    27%
  • Vitamin D
    ≥37%

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

© Osteoporosis Canada, 2021
Charitable Registration No. 89551 0931 RR 0001