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salmon loaf healthy recipe

Healthy Baked Salmon Loaf

This nutritious salmon loaf transforms simple pantry staples into a protein-rich, omega-3 packed meal. The combination of canned salmon with wholesome oatmeal creates a moist, tender texture while keeping the dish light on calories. Perfect for weeknight dinners, meal prep, or entertaining health-conscious guests.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 people
Course: Main Course
Cuisine: American
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 1 can salmon
  • 1/2 cup oatmeal
  • 6 egg whites
  • 1 cup skim milk
  • 1/3 cup flour
  • 1/4 teaspoon salt
  • 3/4 teaspoon hot sauce
  • 1 teaspoon lemon juice
  • red or green bell peppers finely chopped

Equipment

  • Loaf pan (4 x 8)
  • Saucepan
  • Mixing bowl

Method
 

  1. Preheat oven to 400°F.
  2. Drain the juice from the canned salmon into a cup and add the skim milk to it.
  3. Pour this liquid mixture into a saucepan over medium heat.
  4. Gradually blend in the flour, salt, and hot sauce, stirring continuously until the mixture thickens into a smooth, creamy consistency.
  5. Flake the salmon meat, removing any bones, and add it to the thickened sauce.
  6. Add the lemon juice, egg whites, chopped bell peppers, and oatmeal to the mixture.
  7. Stir everything until well combined.
  8. Transfer the mixture into a 4 x 8 loaf pan (no need to grease).
  9. Bake for 25-35 minutes, or until the top develops a light brown color and the edges pull slightly away from the pan.
  10. Let rest for about 5 minutes before slicing and serving.

Notes

This salmon loaf is incredibly versatile. For a gluten-free version, substitute rice flour for all-purpose flour. You can add chopped celery or grated carrots for extra texture, or fresh dill and capers for a Mediterranean twist. Leftover grilled salmon works beautifully in place of canned.
For a complete meal, serve with roasted asparagus, steamed broccoli, garlic mashed potatoes, or a tangy cucumber-dill salad. Leftovers keep well refrigerated for up to 4 days and make excellent meal prep for weekday lunches.