Name: Salmon and Couscous Casserole
Prep time: 15 min
Total time: 25 min
Ingredients: 1 cup water; 2 cloves garlic, minced; 0.66666668653488 cup whole wheat couscous; 1 (14.75 ounce) can salmon, drained, flaked, and skin and bones removed; 2 cups packaged fresh baby spinach leaves; 0.5 cup jarred roasted red sweet peppers, drained and chopped; 0.33333334326744 cup jarred tomato bruschetta topper; 2 tablespoons purchased toasted almonds (see Tip)

Salmon and Couscous Casserole

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Salmon is tossed with couscous, spinach, and roasted red peppers, then topped with toasted almonds for a light and easy meal that's ready in less than 30 minutes.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

15 mins

Additional Time:

10 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie High Fiber Egg Free High Calcium Soy-Free Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy Omega-3

Jump to Nutrition Facts

Ingredients

1 cup water
2 cloves garlic, minced
⅔ cup whole wheat couscous
1 (14.75 ounce) can salmon, drained, flaked, and skin and bones removed
2 cups packaged fresh baby spinach leaves
½ cup jarred roasted red sweet peppers, drained and chopped
⅓ cup jarred tomato bruschetta topper
2 tablespoons purchased toasted almonds (see Tip)

Directions

In a 2-quart microwave-safe casserole, combine the water and garlic. Microwave, uncovered, on 100% power (high) for 2-1/2 to 3 minutes or until mixture is boiling. Remove from microwave and stir in couscous; spoon salmon atop couscous mixture. Cover and let stand for 5 minutes.
Add spinach, roasted peppers, and bruschetta topper to couscous mixture. Toss to combine. Divide mixture among four serving plates. Top with almonds. Makes 4 servings (1-1/4 cups each).

Tips

Tip: If you cannot find toasted almonds, you can use untoasted almonds or toast your own. To toast your own, preheat oven to 350 degrees F. Spread whole almonds in a single layer in a pie pan. Bake for 8 to 10 minutes or until lightly browned, stirring occasionally. Cool completely before using.

Nutrition Facts (per serving)

335	Calories
9g	Fat
34g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 335
% Daily Value *
Total Carbohydrate 34g	13%
Dietary Fiber 6g	21%
Total Sugars 1g
Protein 30g	59%
Total Fat 9g	12%
Saturated Fat 2g	10%
Cholesterol 41mg	14%
Vitamin A 1601IU	32%
Vitamin C 56mg	62%
Folate 52mcg	13%
Sodium 616mg	27%
Calcium 314mg	24%
Iron 3mg	15%
Magnesium 52mg	12%
Potassium 464mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.