Salmon and Spring Onion Gratins (Low-Calorie)
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| Serves | 2 |
| Prep time | 5 minutes |
| Cook time | 25 minutes |
| Total time | 30 minutes |
| Allergy | Egg, Fish |
| Meal type | Lunch, Main Dish, Snack, Starter |
| Misc | Pre-preparable, Serve Hot |
| Occasion | Casual Party, Christmas, Easter, Formal Party, Valentines day |
| Region | British |
| By author | Karen S Burns-Booth |
Easy to prepare, these little salmon gratins are only 250 calories per serving and make a filling and tasty low-calorie meal for anyone on the 5:2 diet. Serve with 100g of steamed broccoli for an extra 35 calories, for a delicious meal under 300 calories.
Ingredients
- 1 x 213g tin pink salmon (drained weight 200g)
- 2 spring onions (trimmed and sliced finely)
- 4 small eggs
- juice of half a lemon
- sea salt and black pepper
- 4 sprays of low-fat spray oil (I used Fry Light)
Note
Easy to prepare, these little salmon gratins are only 250 calories per serving and make a filling and tasty low-calorie meal for anyone on the 5:2 diet. Serve with 100g of steamed broccoli for an extra 35 calories, for a delicious meal under 300 calories.
Directions
| Step 1 | Pre-heat oven to 180C/375F/Gas 5 |
| Step 2 | Grease two oven-proof dishes, larger than a ramekin, about 4"/10cms in diameter with some fry light low-fat, low-calorie spray. |
| Step 3 | Whisk the eggs in a bowl and season then them salt and pepper; add the juice of half a lemon and the chopped spring onions, mix well. |
| Step 4 | Drain the salmon and rake any dark skin off, as well as discarding the bones if you don't like them. Mash the salmon up and add it the egg mixture, folding it in gently. |
| Step 5 | Pour/spoon the salmon egg mixture into the prepared dishes, and bake for 20 to 25 minutes, or until the gratins have puffed up, are golden brown and the centre has set and is firm to touch. |
| Step 6 | Serve immediately with a wedge of lemon, salad and steamed broccoli. |
