Assemble this casserole early in the day, refrigerate and bake just before serving. Serve with a green salad.

Recipe Tags:

Baking Time: 30 to 35 minutes

Preparation Time:

Cooking Time:

Serves: 4-6

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Ingredients

  • 1/4 cup (50 mL) butter or margarine
  • 1 small Ontario Onion, chopped
  • 2 cloves Ontario Garlic, minced
  • 3 tbsp (45 mL) all-purpose flour
  • 1-1/2 cups (375 mL) Ontario Milk
  • 1/2 cup (125 mL) dry Ontario White Wine or Ontario Milk
  • 1 tsp (5 mL)  salt
  • 1/4 tsp (1 mL) pepper
  • 3 tbsp (45 mL) chopped fresh Ontario Dill
  • 2 tsp (10 mL) grated lemon rind
  • 2 cups (500 mL) cooked brown rice
  • 1 lb (500 g) Ontario Asparagus, trimmed and halved
  • 4 fresh skinless salmon fillets (4 to 6 oz/125 to 190 g each)
  • 3/4 cup (175 mL) fresh whole wheat breadcrumbs
     

Instructions

In medium saucepan, melt 3 tbsp (45 mL) of the butter over medium heat. Add onion and garlic; cook until softened. Stir in flour; cook, without browning, for 1 minute. Whisk in milk, wine, salt and pepper; bring to boil, whisking constantly. Reduce heat and cook, stirring, until thickened. Remove from heat; stir in dill and lemon rind. Set aside.

Spread rice in 8- x 11-inch (2 L) baking dish. Top with single layer of asparagus, crosswise. Drizzle with half of the sauce. Arrange salmon fillets over asparagus; drizzle with remaining sauce. Melt remaining 1 tbsp (15 mL) butter and toss with bread crumbs; sprinkle over top. Bake in 375°F (190°C) oven for 30 to 35 minutes or until golden and bubbly. Let stand for about 10 minutes before serving.

Tip: For less crunchy texture, asparagus can be blanched for 3 minutes, then plunged into cold water before using in recipe.
 

Nutritional information

1 Serving (When recipe serves 6):

  • PROTEIN: 31 grams
  • FAT: 18 grams
  • CARBOHYDRATE: 36 grams
  • CALORIES:  438
  • SOURCE OF FIBRE