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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