Salmon Wellingtons with Basil Tapenade

Dairy Free
Very Healthy
Health score
76%
Salmon Wellingtons with Basil Tapenade
45 min.
4
491kcal

Suggestions

Ingredients

  • fillet anchovy 
  • 0.3 cup firmly basil leaves fresh packed
  • tablespoons capers drained
  • teaspoon dijon mustard 
  • large garlic clove 
  • 0.5 cup kalamata olives pitted
  • tablespoon juice of lemon fresh
  • teaspoons lemon rind grated
  • 0.5 cup olive oil extra-virgin divided
  • 12 sheets phyllo pastry frozen thawed
  • 24 ounce salmon fillet skinless

Equipment

  • food processor
  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Process 1/4 cup olive oil and next 8 ingredients in a food processor until minced. Set aside.
  2. Place 1 sheet of phyllo on work surface (keep remaining phyllo covered with a damp towel).
  3. Brush phyllo sheet with olive oil. Repeat procedure with 2 more phyllo sheets.
  4. Place 1 salmon fillet lengthwise, parallel to 1 long side of pastry, 1 1/2 inches from edge of phyllo. Spoon about 1 rounded tablespoon tapenade down length of fillet. Fold long 1 1/2-inch edge of pastry over fillet. Fold short sides of pastry over fish.
  5. Roll up fillet, creating a rectangular packet.
  6. Place packet on a lightly greased baking sheet. Repeat procedure with remaining phyllo, olive oil, and fish, using additional tapenade (store remaining tapenade, covered, in refrigerator up to 1 week).
  7. Bake at 400 for 15 minutes or until phyllo is brown.
  8. Shortcut Savvy: The olive-based tapenade can be made in less than 10 minutes and kept in the fridge for days. You can also substitute a commercial condiment such as sun-dried-tomato pesto, basil pesto, or black-olive pesto. Crisp phyllo dough adds elegant panache to baked fish, but for a quick and lower-fat option, simply wrap the fish in foil or parchment paper, and bake 15 minutes. The foil will keep the fish moist, but if the purchased tapenade or pesto is oily enough, you can bake unwrapped for 10 to 15 minutes or until done.

Nutrition Facts

Calories491kcal
Protein32.04%
Fat41.76%
Carbs26.2%

Properties

Glycemic Index
42.5
Glycemic Load
11.07
Inflammation Score
-6
Nutrition Score
30.04608691257%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.02mg
Luteolin
0.13mg
Kaempferol
5.26mg
Myricetin
0.01mg
Quercetin
6.93mg

Nutrients percent of daily need

Calories:491.23kcal
24.56%
Fat:22.38g
34.44%
Saturated Fat:3.64g
22.72%
Carbohydrates:31.6g
10.53%
Net Carbohydrates:29.62g
10.77%
Sugar:0.38g
0.42%
Cholesterol:94.75mg
31.58%
Sodium:740.39mg
32.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.65g
77.29%
Selenium:76.84µg
109.78%
Vitamin B12:5.42µg
90.36%
Vitamin B3:16.07mg
80.36%
Vitamin B6:1.43mg
71.67%
Vitamin B2:0.86mg
50.4%
Vitamin B1:0.7mg
46.94%
Phosphorus:391.26mg
39.13%
Vitamin B5:3.04mg
30.4%
Copper:0.53mg
26.64%
Potassium:906.83mg
25.91%
Folate:96.3µg
24.08%
Iron:3.53mg
19.59%
Manganese:0.34mg
16.92%
Magnesium:64mg
16%
Vitamin K:12.15µg
11.58%
Vitamin E:1.54mg
10.25%
Zinc:1.46mg
9.7%
Fiber:1.98g
7.91%
Calcium:46.42mg
4.64%
Vitamin A:221.68IU
4.43%
Vitamin C:3.42mg
4.15%
Source:My Recipes