Creamed Corn and Salmon Bake
 

This is one of those lovely meals that takes only a few moments to mix together and then it is flung in the oven to bake. If you don't have a tin of salmon then tinned tuna will do just as well.

 

To convert any of these ingredients into US measurements please use this Quantity Conversion Chart.

Ingredients:

1 can (415 gm size) pink salmon
4 eggs
1 cup self raising flour
1 can (400 gm) creamed corn
1 zucchini grated - you will need about 200 gm zucchini
125 gm cheese grated
1/2 teaspoon dried tarragon or other dried herbs

Method:

Pre heat oven to 180 degrees Celsius.

Squeeze grated zucchini in a colander until most of the moisture has been removed.

Beat eggs, flour and salmon together until smooth.  Add remainder of ingredients and mix well.

Pour into greased baking tin and cook for 40 - 50 minutes till golden and set.

Serves 6 with salad or hot veges.

Notes:

If you don't squeeze out the juice from the zucchini you will end up with a soggy end result.
 

Food Facts:

Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.

Cheese is extremely popular due to its variety of tastes and textures. Some cheeses like feta and mozzarella are mostly used in salads or on pizzas.  Other cheeses, both hard and soft are perfect for cheese boards where their flavours can be truly appreciated. Cheeses contain valuable amounts of protein, calcium, vitamins and minerals but some cheeses, particularly hard ones, are high in saturated fat. Cheeses fall into two categories - hard and unripened.  Hard cheeses are generally matured for many months and their flavours develop over this time.  Examples of hard cheeses are cheddar, parmesan, goat's cheese, haloumi, feta and mozzarella.   Unripened cheeses are young and immature and they have a light, mild taste.  Examples are ricotta, cottage, fromage frais, quark and cream cheese.   Enjoy cheese but be aware of the fat content and the amount you consume.

Zucchinis are native to the Americas and their origins have been traced back to Mexico as far as 7,000 BC. Zucchinis were taken to Italy where they became known as zucchinos - which means sweetness.  The French call them courgettes.  They have a high water content and are very low in calories.  Zucchinis are full of valuable anti oxidants, Vitamin A and C and potassium.