Salmon and spinach potato bake is a simple spinach and potato gratin recipe which is a great meal for family or entertaining friends. This is a delicious healthy recipe to make and any leftovers easily freeze for future dinners too.
Folks, I don't know about you but when its cold and dreary outside like it is here in Scotland at the moment, I find myself gravitating towards homely comforting dishes like this easy salmon and spinach potato bake.
Unlike many other fish potato bake recipes available on the internet I'm not using any cream here.
So you can be sure too that this is good for you and not full of unnecessary fats!
This recipe has all the health benefits of salmon as a lean protein with its healthy omega-3 fats and essential vitamins and minerals, and of course it tastes absolutely delicious too!
Did you ever wonder where the advice to eat more oily fish such as salmon came from?
Well, I read that the interest in the health benefits of oily fish started when researchers observed that Eskimos, who mainly eat oily fish, had fewer than average heart attacks and strokes.
Further studies found that eating oily fish helped to lower blood pressure and reduce fatty build-up's in our arteries.
Those combined actions are said to help prevent against cardiovascular disease, prostate cancer, age-related vision loss and dementia.
That evidence was strong enough for a UK government recommendation that we eat at least two portions of fish a week, one of which should be oily.
So, if you eat a portion of this salmon and spinach potato bake plus a portion of my other Easy Fish Pie recipe you're on your way to satisfying that recommendation! 🙂
Why Is This a Healthy Potato Bake?
Normally a potato gratin topping involves layering thinly sliced potatoes on top of the filling which would then absorb the cream and be baked until the cream reduces and blankets the potatoes in a rich, creamy sauce.
So, the potato gratin topping I've added here in this potato bake is different from that in order to make this dish a healthy potato bake!
I've lightly sprayed the sliced potatoes with low fat cooking spray prior to cooking to give this salmon and spinach potato bake a lovely crispy browned topping.
Forgive me if you're tut-tutting away because I've changed that original meaning.
I do love potato gratin dishes with cream but they are the sort of dishes my other half and I would choose to have if we were eating out as a treat.
All part of the 80/20 Rule for Eating!
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Other Baked Salmon Recipes You Might Also Like
- Oven baked salmon with cream cheese and oat bran crust recipe makes for a super simple, delicious and protein packed, quick healthy meal
- Salmon filo parcels are made from filo pastry. Not only is it much easier to roll than traditional pastry it doesn’t have the high levels of saturated fat!
- Oven baked salmon pesto is ready in just 30 minutes. Topped with a tasty creamy cauliflower mash this is a perfect dinner when you’re limited with time.
Coming Next Week on Neil's Healthy Meals
After the heavy snowfalls we've had here lately I think we're all looking forward to a bit of a brighter drier future.
So I thought we could recreate some Mediterranean colours and flavours next Tuesday, in the hope that might bring a more settled weather spell with a new super simple budget Mediterranean Chickpea Salad recipe!
Then on Thursday, which can you believe is the start of February?
Well I don't know about you but I think we can afford to indulge a little after our "healthier January" with a new Date and Walnut loaf bake I've created. It's only minimal calories per slice!
So folks, thanks as always for keeping up and checking out and commenting on my recipes. Have a great weekend and I'll catch you next week!
Salmon and Spinach Potato Bake Recipe
You can easily freeze this salmon and potato bake. Once defrosted it can be reheated in the oven or in the microwave.
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Salmon and Spinach Potato Bake Recipe
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Equipment
Ingredients
- 500 g waxy potatoes peeled and sliced thinly
- 1 tablespoon olive oil
- 1 large onion peeled and chopped
- 60 g spinach chopped
- 25 g corn flour
- 200 ml skimmed milk
- Freshly grated salt and pepper
- Low calorie cooking oil spray
- 4 skinless salmon fillets about 400g worth, cut into bite size chunks
Instructions
- Pre-heat oven to 180c Fan.
- Cook the potato slices in boiling salted water for about 5 minutes, then drain them in a colander or sieve and place to the side to cool. While the potatoes are cooking, follow the rest of the instructions below.
- Heat the olive oil in a frying pan and gently sauté the onion for about 5 minutes until soft. Stir in the baby spinach and once it has wilted stir in the flour and skimmed milk. Continue stirring until it thickens for about 2 minutes then season to taste.
- Spray the bottom of an ovenproof dish with the cooking spray, spread the salmon chunks around and empty the contents of the pan over the salmon distributing evenly.
- Top the salmon mixture with the potato slices and spray the top of the potatoes evenly using the cooking spray.
- Bake in the centre of the oven for about 45 minutes until the potatoes are brown and crispy.
David @ Spiced
I totally agree with you about craving comfort food when the weather is bitterly cold and yucky outside. (And I also start craving Mediterranean food about this time every year, too...maybe it's the bright flavors??) Either way, I love this low fat potato bake idea. It's been ages since I've made a potato bake, and I love how the potatoes here got nice and brown on the edges. This is definitely comfort food! And including that salmon is a great way to boost the flavor without adding cream. Love this one, Neil! Hope you have a great weekend ahead, my friend! As for me, I'll be curling in a tournament all weekend. Wish me luck! 🙂
neil@neilshealthymeals.com
Thanks and good luck with your curling tournament this weekend David. As I've said to you before I used to do curling a few years ago here in Scotland but I just didn't have the time to continue with it. Still working on getting that time back though, so you never know when I might be right back on a rink one day!
Rebecca @ Strength and Sunshine
What a perfect recipe to cozy up with! Potatoes and salmon....mmmmm 😉
neil@neilshealthymeals.com
Thanks Rebecca, I think that the potatoes and salmon go together here just as well as cheese and biscuits! 😆
GiGi Eats
HA! I eat salmon, (sweet) potatoes and spinach EVERY TIME I cook at home but NEVER thought about making it in "BAKE" form. Gahhhh! You've got me drooling and thinking I NEED and WANT to do this THIS EVENING - I planned on cooking at home after all 😉
neil@neilshealthymeals.com
We all know your great love of salmon GiGi! 🙂
I'm glad you like the recipe and if you get a chance to make it, I hope it turns out good for ya!
Have a great weekend. 😀
Christina
Sadly, my husband doesn't care for salmon so I don't make it often. However, the moment my hubs is away for the night I'm going make this for myself 🙂 Seriously, it looks and sounds utterly incredible!
neil@neilshealthymeals.com
That's a shame that your husband doesn't like salmon Christina. However, the upside is that it means more of this Salmon and Spinach Potato Bake can be enjoyed by yourself! 😀
Ben|Havocinthekitchen
This potato salmon bake sounds and looks fantastic, Neil! Personally I'd like to try this with...hot smoked salmon. And I also try staying away from cream in recipes as much as possible (And I don't like white sauce either). If I need a creamy sauce for pasta or gratin, I normally melt some cream cheese in low fat milk with herbs, nutmeg, and other seasonings, and it's so much better all these sauces!
neil@neilshealthymeals.com
Thanks Ben. I'd say that having this with hot smoked salmon in a light cream cheese sauce sounds amazing! You've made me hungry just thinking about that and also wanting to try that way that you've suggested as soon as possible!
Agness of Run Agness Run
An excellent dish which combines some of my favorite ingredients, such a salmon and potato. Can't wait to give this recipe a try!
neil@neilshealthymeals.com
Thanks Agnes, hope you enjoy it. Lynne and I had some just the other night taken out of the freezer from the batch I made for the photographs and we thought it tasted even better than when we had it after taking the photographs! Hope you are well! 🙂