Keto Salmon Casserole Recipe | No flour, and 1/8 of net carbs with this ingredient!

salmon gratinBAKERY

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Is there any good recipe for Salmon casserole which is not using normal flour?


I still would like to enjoy creamy taste with the Casserole.



This recipe is those who are looking for Ketogenic, salmon casserole recipe.


Hi, I am Leto, a Japanese living in the USA currently. I have been working on the Ketogenic diet for about a year because I started to have symptoms when I eat a lot of carbs. It has been very hard for me to cut all the carbs as you can imagine, the hardest thing to let go is rice.


To make myself satisfied with Ketogenic meals, I have been looking for easy, yummy Ketogenic meals from all over the world.


This recipe is “Salmon recipe,” however, if you want to replace the salmon by other proteins like chicken, sausage, bacon and so on, you can do so.


If you want to jump to the recipe right now, please click the button below.






Keto Salmon Casserole Recipe | The key to make the recipe Ketogenic is “Okara powder”

Okara powder has very close texture to flour and yet, it does not contain much net-carbs. Almond powder is often used as an alternative for any flour, but Okara powder works more like flour.


Okara powder is made of soy beans. The ingredient is made in the process of making Tofu. After squeezing juice of boiled soy beans to make Tofu, the left over is called “Okara.” Okara has been used to make salad and so on in Japan.


If you are on Ketogenic diet, the benefit is very clear to substitute flour by Okara powder. The carb that is contained in each ingredient is as follows;

 carbfibernet-carb
All purpose flour75.9g2.5g73.4g
Okara powder66g57g9g
※Amount of Carbs per 100g


It is recommended to use “fine” version of Okara powder so that the texture can be very much like all purpose flour.



In the USA:

>> Renewal Mill Okara Flour 



Couple of months ago, I started to use this powder and just fell in love with it. It has perfect texture as an alternative of flour. Since then, I have been buying them by three bundle ones as it is cheaper.



In Japan:

おからパウダー
created by Rinker




Keto Salmon Casserole Recipe | Ingredients

Ingredients are as follows;


  • Salmon (This time, I am using frozen packages)
  • Minced garlic
  • Spinach (Salad or frozen)
  • Okara powder
  • Soy milk
  • Onion
  • White wine
  • Consommé cubes (You can skip this but if you put this, it gets very tasty)
  • Salt, Pepper
  • Olive oil
  • Parmesan cheese
  • Persley(Dried parsley is OK too)
  • Mozzarella cheese
  • Asparagus
  • Water



Some of you must not be familiar with one of the ingredients above, “Consommé.” This is basically Chicken, vegetable cubes to make soup broth.


I am usually using this product from Japan. Amazingly, it is very popular in the USA nowadays. You can check the reviews of the people who are buying this.


Because I am used to Japanese taste, I believe this is the best soup broth cube out there.


>> Consomme



About the protein, you may replace it for some items that you like as I mentioned above. With sausage or bacons, you can have good taste out of them so that you do not need to add the Consommé.


You may also replace some of the vegetables if you want. Broccolis, mushrooms can be recommended too.



Keto Salmon Casserole Recipe | How to make it

1 Put a cube of consommé in the water, microwave 30 sec to melt it.


2 Cut the salmon to 1 bite size, onion into wedges, asparagus to 3cm (1inch).


3 Set the oven to 200C (395F).


4 Put olive oil, minced garlic in a pan and sear by low heat.


5 Put salmon on one side of the pan, and onion on the other side of the pan, and sear by middle heat. Flip all the things on the pan once.


6 Pour white wine on the salmon side only and simmer for 3 min putting lid with low heat.


7 Open the lid and take the salmon out to a plate.


8 Add consommé soup and Okara powder on the onion and mix well.


9 Add spinach and asparagus and mix little.

gratin



10 Pour spy milk little by little mixing. Add pinch of salt and pepper checking taste.


11 Put back the salmon in the pan and mix slightly.

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12 On the casserole pan, pour all the ingredients and sprinkle mozzarella and parmesan cheese.

Bake for 10 min.


gratin



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salmon gratin



Keto Salmon Casserole Recipe | No flour, but with Okara powder

Using Okara powder instead of using all purpose flour will enable you
Prep Time20 mins
Active Time10 mins
Total Time30 mins
Course:bakary, dinner
Cuisine:international
Keyword:Casserole, ketogenic, low-carb, Salmon
Yield:2
Calories:495kcal

Equipment

  • pan
  • Baking pans for Casserole
  • Kitchen Tongs
  • cutting board
  • knife
  • Oven/toaster

Materials

  • 2 packs Salmon It can be frozen or raw
  • 1 tsp Minced garlic
  • 70 g Spinach
  • 15 g Okara powder
  • 200 ml Soy milk
  • 150 g Onion
  • 1 tbsp White wine
  • 1 cube Consommé (it can be eliminated)
  • Salt, pepper
  • 2 tbsp olive oil
  • 2 tbsp Parmesan cheese
  • 1 tbsp Parsley
  • 40 g Mozzarella cheese
  • 4 Asparagus
  • 50 ml Water

Instructions

  • Put a cube of consommé in the water, microwave 30 sec to melt it.
  • Cut the salmon to 1 bite size, onion into wedges, asparagus to 3cm (1inch).
  • Set the oven to 200C (395F).
  • Put olive oil, minced garlic in a pan and sear by low heat.
  • Put salmon on one side of the pan, and onion on the other side of the pan, and sear by middle heat. Flip all the things on the pan once.
  • Pour white wine on the salmon side only and simmer for 3 min putting lid with low heat.
  • Open the lid and take the salmon out to a plate.
  • Add consommé soup and Okara powder on the onion and mix well.
  • Add spinach and asparagus and mix little.
  • Pour spy milk little by little mixing. Add pinch of salt and pepper checking taste.
  • Put back the salmon in the pan and mix slightly.
  • On the casserole pan, pour all the ingredients and sprinkle mozzarella and parmesan cheese.
  • Bake for 10 min.

Notes

【For two】
Pritein: 84g (49%)
Fat: 60g(35%)
Net carbs: 28.5g  (16%)
(Total carolies:990kcal)
salmon gratin
 
 
 
 


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