Baked Salmon and Wild Rice Casserole
This hearty casserole combines flaky baked salmon, nutty wild rice, and a creamy herb sauce, all baked together with a golden topping. It’s comforting, nutritious, and makes an excellent family-style dinner or meal-prep dish.
⏱ Time
Prep: 20 minutes
Cook: 45 minutes
Total: 1 hour 5 minutes
Ingredients
For the Rice Base
1 cup uncooked wild rice blend
3 cups chicken or vegetable broth
1 bay leaf
½ tsp salt
For the Salmon
500g (about 1 lb) salmon fillet, skin removed
1 tbsp olive oil
1 tsp lemon juice
Salt & black pepper
For the Casserole Mixture
2 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, diced small
1 celery stalk, diced small
200g (7 oz) mushrooms, sliced
2 tbsp flour
1 ½ cups milk (or half-and-half for creamier version)
½ cup chicken or vegetable broth
½ tsp dried thyme
½ tsp dried dill (or fresh dill if available)
Salt & black pepper, to taste
½ cup grated parmesan cheese
¼ cup fresh parsley, chopped
For the Topping
½ cup breadcrumbs or crushed crackers
2 tbsp parmesan cheese
1 tbsp olive oil
Instructions
1. Cook the wild rice:
1. Rinse wild rice under cold water.
2. In a saucepan, combine rice, broth, bay leaf, and salt. Bring to boil.
3. Reduce heat, cover, and simmer 40–45 minutes, until tender and fluffy. Discard bay leaf.
2. Prepare the salmon:
1. Preheat oven to 200°C (400°F).
2. Place salmon on a parchment-lined tray. Drizzle with olive oil, season with lemon juice, salt, and pepper.
3. Bake 12–15 minutes, until just cooked through. Flake into chunks.
3. Make the creamy vegetable mixture:
1. In a skillet, heat olive oil .
2. Add onion, garlic, carrot, celery, and mushrooms. Cook 5–6 minutes until softened.
3. Stir in flour and cook 1 minute.
4. Gradually whisk in milk and broth until smooth.
5. Stir in thyme, dill, parmesan, parsley, salt, and pepper. Simmer until thickened (3–4 minutes).
4. Assemble the casserole:
1. Reduce oven temperature to 180°C (350°F).
2. In a greased baking dish, combine cooked rice, flaked salmon, and creamy vegetable sauce. Mix gently.
3. In a small bowl, combine breadcrumbs, parmesan, and olive oil. Sprinkle evenly on top.
5. Bake:
Bake uncovered for 20–25 minutes until bubbly and golden on top.
6. Serve:
Garnish with fresh parsley or dill. Serve warm with a side salad or roasted veggies.
Notes & Tips
Fish swap: Use trout, cod, or chicken for variation.
Make ahead: Assemble casserole, cover, and refrigerate up to 24 hours. Bake just before serving.
Freezer-friendly: Wrap tightly and freeze for up to 2 months. Thaw overnight before baking.
❓ frequently asked questions FAQ
Q: Can I use canned salmon?
A: Yes! Just drain well and flake into the rice mixture before baking.
Q: Can I make it dairy-free?
A: Use olive oil instead of butter, plant-based milk, and dairy-free parmesan.
Q: Can I add more veggies?
A: Absolutely! Broccoli, spinach, or peas make great additions.
Nutrition information
Calories: ~420
Protein: 32g
Carbohydrates: 40g
Fiber: 5g
Sugars: 6g
Fat: 15g
Sodium: ~480mg