Salmon Soufflé

This dish may have more than 9 grams of fat per serving, but remember, it’s the good omega-3 fats from salmon.

Serves: 4Hands-on: 15 minutesTotal: 55 minutesDifficulty: Easy

Serves: 4


  • 1 Tbsp. olive oil
  • ½ cup finely chopped red onion
  • 1 can (7 oz.) salmon, drained and flaked
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. dried dill weed
  • 8 egg whites
  • ¼ tsp. cream of tartar
  • ¼ cup mayonnaise
  • ⅛ tsp. cayenne pepper


  • Preheat oven to 400ºF.
  • In small pan, heat olive oil over medium heat. Add onion; cook and stir until tender, about 5 minutes. Remove from heat and add salmon, lemon juice, and dill weed; do not stir. Set aside.
  • In large bowl, combine egg whites with cream of tartar; beat until stiff peaks form.
  • Add mayonnaise and pepper to salmon mixture and mix gently. Fold egg whites into salmon mixture.
  • Spray the bottom of a 2-quart casserole with nonstick cooking spray. Pour salmon mixture into dish.
  • Bake for 20 minutes, then lower heat to 350ºF and bake for 20 minutes longer or until soufflé is puffed and deep golden brown. Serve immediately.