Scalloped Salmon & Sweet Potatoes

This is a highly nutritious variation on a favorite comfort food - scalloped potatoes. Replacing white potatoes are beta-carotene-rich sweet potatoes and, to make this casserole a satisfying main dish, flavorful fresh salmon has been added. Serve this with a green salad and, for dessert, a yummy, still-warm-from-the-oven apple and pear crisp. 

Scalloped Salmon & Sweet Potatoes


Quantity Ingredients
2 pounds sweet potatoes
2 cups low-fat (1%) milk
2-1/2 tbsp cornstarch
3 green onions, thinly sliced
3/4 tsp thyme
1/2 tsp salt
1/2 tsp black pepper
3/4 pound skinned center-cut salmon fillets
1/4 cup plain dried bread crumbs
Large pinch of cayenne pepper
1 tbsp unsalted butter, cut into small pieces
2 tbsp grated Parmesan cheese


1. Cook sweet potatoes in large covered pot of boiling water until nearly tender, 25 to 30 minutes. Drain and rinse under running water. 2. When sweet potatoes are cool enough to handle, peel, halve lengthwise and cut crosswise into 1/4'' to 1/3'' slices. Arrange in overlapping rows in 7'' x11'' baking pan. 3. Preheat oven to 350 degrees F. 4. Meanwhile, in medium saucepan, whisk milk, cornstarch, green onion, thyme, salt and pepper until smooth. Place over medium-high heat and bring to a boil, stirring constantly. Reduce heat and simmer, stirring, until thickened (it will be quite thick), 3 to 4 minutes. Remove from heat. 5. Cut fish lengthwise in half along natural separation. Then cut fish crosswise into 1''-wide slices. In small bowl, stir together bread crumbs and cayenne. 6. Lay salmon on top of sweet potatoes and pour sauce on top, trying to evenly cover potatoes and fish. Sprinkle with seasoned bread crumbs and dot with butter. 7. Bake 15 to 20 minutes, or until fish is cooked through and sauce is just bubbly. Turn oven to broil, sprinkle dish with Parmesan and broil for 1 to 2 minutes, watching carefully, just until lightly browned. Nutrition Information Per Serving: 438 calories, 11g total fat, 4.1g saturated fat, 5.7g dietary fiber, 61mg cholesterol, 500mg sodium. 

Source: Whole Health MD at