The ultimate makeover: Salmon en croûte

Very Healthy
Health score
88%
The ultimate makeover: Salmon en croûte
60 min.
6
310kcal

Suggestions


Are you ready to impress your friends and family with a dish that combines elegance, flavor, and health? Look no further than this ultimate makeover of Salmon en croûte! This delightful recipe not only elevates the classic salmon dish, but it does so in a way that is remarkably healthy, boasting an impressive health score of 88 and just 310 calories per serving. Perfect for any occasion, this dish serves six and can be enjoyed at lunch or dinner as a main course that will leave your guests raving.

The secret to this delectable meal lies in the combination of fresh ingredients—think finely chopped shallots, earthy chestnut mushrooms, aromatic garlic, and vibrant watercress, all coming together to create a flavorful filling. Wrapped in crispy filo pastry and baked to golden perfection, each bite offers a delightful crunch, melding beautifully with the tender salmon. Not only is it visually stunning, with its golden pastry encasing the rich salmon, but it also offers a nutritional balance thanks to its thoughtful caloric breakdown—33.77% protein, 48.59% fat, and 17.64% carbs.

Get ready to dazzle your table with this dish that is both a feast for the eyes and a joy for the taste buds. Cooking it is a breeze, taking just 60 minutes from start to finish. Don't be surprised if this becomes your go-to recipe for gatherings or special occasions. Dive into this culinary adventure and discover the perfect balance of health and indulgence with our ultimate makeover: Salmon en croûte!

Ingredients

  • tbsp olive oil 
  • large shallots finely chopped
  • 140 pack chestnut mushroom finely chopped
  •  garlic clove finely chopped
  • 0.5  juice of lemon 
  • 100 watercress chopped
  • tbsp optional: dill snipped
  • tbsp chives snipped
  • 2.5 tbsp crème fraîche 
  • sheets dough (125g total weight)
  • 700 salmon fillet 

Equipment

  • frying pan
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat 2 tbsp of the oil in a large non-stick frying pan. Tip in the shallots and fry for 2-3 mins to soften, then add the mushrooms and garlic, and stir-fry over a high heat for another 3-4 mins, or until the mushrooms and shallots are golden and any liquid from the mushrooms has evaporated.
  2. Pour in the lemon juice after a few seconds, that should have evaporated too.
  3. Remove from the heat, then stir in the watercress so it wilts in the warmth from the pan (see step 1). Stir in the dill and chives, and season with a little salt and pepper. Leave to cool.
  4. Heat oven to 200C/180C fan/gas
  5. Line a baking sheet with baking parchment. When the mushroom mix is cool, stir in the crme frache.
  6. Lay one of the filo sheets on the worktop with the short end facing you.
  7. Brush all over with a little of the remaining oil.
  8. Layer up 4 more of the filo sheets in the same way, brushing each with a little of the oil.
  9. Lay one of the salmon fillets, skin-side up, across the width of the filo, positioning it about one-third of the way up. Season it with pepper. Spoon and spread the cooled mushroom mix over the top of the fillet (see step 2).
  10. Lay the other salmon fillet on top, skin-side down. Season again. Fold the short end of pastry nearest to you over the salmon, then bring the other end over to completely enclose the salmon (see step 3), lifting it so the join can tuck under it. Fold both pastry ends over as neatly as you can.
  11. Brush the outside with a bit more of the remaining oil. Scrunch up the last sheet of filo, pressing it lightly on top in big folds (see step 4), then carefully brush with the last of the oil. Can be prepared 3-4 hrs ahead up to this point and chilled.
  12. Transfer the salmon parcel to the baking sheet.
  13. Bake for 25 mins until the pastry is crisp and golden. Check while it cooks and if the top starts to brown too quickly, lay a sheet of foil very loosely over it.
  14. Remove from the oven and let the salmon sit for 2-3 mins before slicing.

Nutrition Facts

Calories310kcal
Protein33.77%
Fat48.59%
Carbs17.64%

Properties

Glycemic Index
31.67
Glycemic Load
4.19
Inflammation Score
-7
Nutrition Score
24.141304520161%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.09mg
Kaempferol
3.91mg
Myricetin
0.06mg
Quercetin
5.13mg

Nutrients percent of daily need

Calories:310.22kcal
15.51%
Fat:16.57g
25.5%
Saturated Fat:2.91g
18.17%
Carbohydrates:13.54g
4.51%
Net Carbohydrates:12.64g
4.6%
Sugar:1.38g
1.54%
Cholesterol:67.12mg
22.37%
Sodium:154.4mg
6.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.92g
51.84%
Selenium:53.73µg
76.76%
Vitamin B12:3.74µg
62.4%
Vitamin B3:10.9mg
54.52%
Vitamin B6:1.06mg
52.93%
Vitamin K:47.59µg
45.32%
Vitamin B2:0.66mg
38.56%
Phosphorus:297.26mg
29.73%
Vitamin B1:0.41mg
27.58%
Vitamin B5:2.46mg
24.56%
Copper:0.45mg
22.72%
Potassium:790.47mg
22.58%
Folate:57.62µg
14.41%
Vitamin A:642.32IU
12.85%
Manganese:0.24mg
11.84%
Vitamin C:9.72mg
11.78%
Magnesium:45.34mg
11.34%
Iron:1.86mg
10.32%
Vitamin E:1.22mg
8.14%
Zinc:1.19mg
7.92%
Calcium:52.1mg
5.21%
Fiber:0.91g
3.62%