Happy Fatty Omega-3

Happy Fatty Omega-3

Ready to get your happy on? You can with Omega-3! Not only praised for its health benefits, Omega-3 could improve your mood. One study from the University of Pittsburgh found that people with higher levels of Omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression.

Sources that contain the highest levels of Omega-3 fatty acids include flax seeds, walnuts, and salmon. So, get happy today with a delicious Salmon Mornay from the SoupedUp Kitchen. Made it? Snap a photo and hashtag it #soupeduprecipes. We love to see your creations on Instagram and Facebook!

Salmon Mornay


IngredientsPrepUnitServes 30
Macaroni, pastakg1.9
Breadcrumbs, whiteg300
Lemon peel, rawg10
Oil, canolaml150
Cheese, parmesan, freshGrateg300
Parsley, continental, rawChopg60
Butter, plain, no added saltg300
Flour, wheat, white plaing300
Milk, cow, fluid regular fat (~3.5%)l2.7


  1. Cook the pasta in a saucepan of salted boiling water until al dente. Drain well.
  2. Meanwhile, place breadcrumbs, lemon rind, oil, half the parmesan, half the parsley in a bowl and mix well.
  3. Melt butter in a saucepan over medium heat. Add the flour and cook, stirring for 1 minute or until mixture bubbles and begins to come away from the side of the pan. Remove from heat.
  4. Gradually whisk in the milk until combined. Place over medium heat and cook, stirring constantly, for 2 minutes or until the sauce boils and thickens.
  5. Combine pasta, salmon and white sauce.
  6. Put salmon mixture into a oven dish. Sprinkle with bread crumb mixture and put in oven until top is golden brown.
  7. Sprinkle with remaining parsley and serve.


Dietary Suitability

Healthy ChoicesServe with vegetables or salad.
Vegetarian DietReplace salmon with vegetarian mince or
cannellini beans.
FortifiedStir through cream. Sprinkle with extra cheese before serving.
Gluten FreeReplace pasta with gluten free pasta. Replace breadcrumbs with gluten free breadcrumbs.
Replace flour with gluten free flour. Canned fish may contain gluten; refer to product label.
Dairy FreeReplace butter with dairy free butter. Replace milk with soy milk. Replace cheese with soy cheese. Breadcrumbs and canned fish may contain milk; choose dairy free breadcrumbs and canned fish.
PureedSuitable to be pureed. Serve without parsley.

If you make this recipe, snap a photo and hashtag it #soupeduprecipes — We love to see your creations on Instagram and Facebook! Find us: @soupedupsolutions

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