Creamy salmon with chunky ratatouille

Very Healthy
Health score
100%
Creamy salmon with chunky ratatouille
95 min.
8
492kcal

Suggestions


Indulge in a delightful culinary experience with our Creamy Salmon with Chunky Ratatouille, a dish that perfectly balances health and flavor. This recipe is not only a feast for the senses but also boasts a remarkable health score of 100, making it an excellent choice for those who prioritize nutritious meals without compromising on taste.

Imagine tender, flaky salmon fillets topped with a rich blend of garlic cream cheese and crunchy pine nuts, all resting atop a vibrant medley of fresh vegetables. The chunky ratatouille, featuring aubergines, courgettes, and colorful peppers, is simmered to perfection in a savory tomato passata and vegetable stock, infused with aromatic basil. Each bite is a celebration of wholesome ingredients that come together to create a satisfying main course for lunch or dinner.

Ready in just 95 minutes and serving up to eight people, this dish is perfect for family gatherings or meal prep for the week ahead. With a caloric content of 492 kcal per serving, you can enjoy a hearty meal that aligns with your health goals. Whether you’re looking to impress guests or simply treat yourself to a nourishing dinner, this Creamy Salmon with Chunky Ratatouille is sure to become a favorite in your kitchen.

Ingredients

  • tbsp olive oil 
  •  eggplant cubed
  •  garlic clove sliced
  •  pasilla peppers mixed deseeded cut into large chunks
  • large zucchini cut into chunky batons
  • 680 passata 
  • 300 ml vegetable stock 
  • small handful basil whole chopped
  • 125 cream cheese light (we used Boursin )
  • 100 cream cheese low-fat
  • 40 breadcrumbs fresh
  • 40 pinenuts roughly chopped
  • fillet salmon fillet skinless

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • wok

Directions

  1. Heat the oil in a large non-stick wok or pan, add the aubergines and cook for 5 mins, stirring, until starting to soften and brown.
  2. Add the garlic and stir for a few secs. Tip in the peppers, courgettes, passata, stock and half the chopped basil. Season, cover and cook for 20 mins, stirring occasionally, until the veg is just tender. Cool, stir in the remaining basil and spoon into 8 x 250ml shallow ovenproof dishes or foil containers.
  3. For the salmon, beat together the cheeses.
  4. Mix the breadcrumbs and pine nuts on a plate.
  5. Spread the top of the fish fillets with the cheese mix, then dip in the nutty crumbs to coat the cheese. Put a fillet on top of each ratatouille-filled dish.
  6. Put the dishes inside freezer bags and seal. Use within 6 weeks. To serve, unwrap the dishes, put on a baking tray in a cold oven, then set to 200C/180C fan/ gas
  7. Bake for 55 mins until bubbling and the fish is cooked. Check after 30 mins if the crumbs are getting too brown, cover the fish with foil.
  8. Serve scattered with basil, with bread, if you like.

Nutrition Facts

Calories492kcal
Protein33.26%
Fat43.71%
Carbs23.03%

Properties

Glycemic Index
28.38
Glycemic Load
2.25
Inflammation Score
-9
Nutrition Score
46.083912807962%

Flavonoids

Delphinidin
98.12mg
Luteolin
3.51mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
6.03mg

Nutrients percent of daily need

Calories:491.75kcal
24.59%
Fat:24.41g
37.56%
Saturated Fat:6.72g
41.99%
Carbohydrates:28.94g
9.65%
Net Carbohydrates:20.96g
7.62%
Sugar:15.1g
16.78%
Cholesterol:116.03mg
38.68%
Sodium:392.87mg
17.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.8g
83.61%
Vitamin C:93.79mg
113.69%
Vitamin B6:2.01mg
100.57%
Selenium:66.69µg
95.27%
Vitamin B12:5.57µg
92.88%
Vitamin B3:16.85mg
84.27%
Manganese:1.27mg
63.56%
Vitamin B2:0.98mg
57.9%
Potassium:2015.58mg
57.59%
Phosphorus:538.68mg
53.87%
Copper:0.97mg
48.41%
Vitamin B1:0.63mg
41.78%
Vitamin B5:4.1mg
40.97%
Magnesium:131.95mg
32.99%
Fiber:7.99g
31.95%
Folate:124.62µg
31.15%
Vitamin A:1418.3IU
28.37%
Iron:4.45mg
24.72%
Vitamin E:3.33mg
22.22%
Vitamin K:23.23µg
22.12%
Zinc:2.63mg
17.56%
Calcium:120.96mg
12.1%