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

Ingredients

  • 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

Directions

  • 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.

Recipe Information

Serves: 4

Ingredients

  • 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

Directions

  • 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.

Nutrition Information

Nutrition Information
Amount per serving
Calories230
Total Fat16g
Saturated Fat2.5g
Cholesterol45mg
Sodium390mg
Total Carbohydrate3g
Dietary Fiber0g
Sugars1g
Protein20g