Salmon and red onion tart

This simple and yummy low-carb salmon and red onion tart is a dinner time winner. And yes, it’s low-carb.

Who doesn’t love a tart? Throw in some sweet red onion and succulent salmon and you’ve got a dish that will make you feel wonderful inside and out.


Loaded with nutrients that have the potential to support your immune system and protect you from several diseases, salmon is easily one of the most nutritious foods on the planet. Rich in brain-boosting, virus-proofing and inflammatory reducing omega-3 fatty acids, salmon is not only an excellent source of antioxidants, but it is great for weight loss too. In a meta-analysis study published in the journal PLoS One, researchers analysed 21 studies that investigated the influence of omega-3 fats in salmon and other fatty fish on weight loss. They concluded that the oils in these fish were not only great for promoting weight loss but  helped to decrease belly fat too.

But not all salmon is created equal. Different species (and even the same species caught in different waters at different times of the season) will have varying levels of flavour, colour, moistures, and richness. However, as shoppers we often have only one or two options at a given time. For the best gains, go for wild-caught salmon over farmed. A study published in The Journal of steroid biochemistry and molecular biology found that farmed salmon has approximately 25% less vitamin D than wild salmon.

Because the crust of this tart it made from mixed seeds and almonds, it is wheat free, gluten free and grain free – making it suitable for diabetics, coeliacs, and of course those sticking to a low-carb or ketogenic diet. Each serving provides over 70% of your daily vitamin A and calcium requirements, plus being chock full of healthy fats, it will keep you fuller for longer.

Prep: 15 mins

Cook: 40 mins

Makes: 6 servings

Ingredients

For the crust

  • 150g ground almonds

  • 30g seed mix (ideally with sesame, pumpkin and sunflower seeds)

  • 10g ground psyllium husk powder

  • 1 tsp baking powder

  • ½ tsp salt

  • 3tbsp olive oil

  • 1 egg

For the filling

  • 225g wild-caught salmon

  • 200g mayonnaise

  • 2 eggs

  • 2 tbsp fresh parsley, finely chopped

  • ½ tsp onion powder

  • ½ tsp ground black pepper

  • ½ tsp garlic powder

  • 150g soft cheese

  • 100g grated mature cheddar

  • ½ tbsp butter

  • 1 red onion, sliced

Method

  1. Preheat the oven to 175°C (gas mark 4)

  2. Mix the almond flour and seeds in a food processor. Add the remaining crust ingredients and pulse until they combine to form a dough.

  3. Lightly grease a 23-cm spring form pan or a tart dish and press the dough into it and prick holes with a fork. Alternatively you can use a piece of baking paper - this makes it much easier to remove once cooked.

  4. Pre-bake the crust for 10–15 minutes, or until lightly browned.

  5. Melt the butter in the pan and add the sliced red onion. Sauté until softened and slightly browned, then put to one side.

  6. Mix the remaining ingredients for the filling, except the salmon. Pour the mixture into the tart crust.

  7. Add the salmon and red onion and bake for 35 minutes or until the tart is golden brown.

  8. Let cool for a few minutes and serve with a side-salad or other vegetables.

Pro tip:

  • If you don’t have mixed seeds, substitute another seed of your choice

  • If you can’t get hold of fresh salmon, wild-caught tinned salmon also works.

  • Feel free to swap in smoked salmon too – just make sure you adjust salt and spices accordingly.

  • To maximise the amount of vitamin D that you get from your eggs, opt for organic, free range. Studies have shown organic eggs give 4x higher levels of vitamin D. Don’t cheat yourself.

  • Make ahead of time and freeze for a quick and easy lunch or dinner.

Storage:

This pie freezes well and can be frozen in portions for a quick and easy snack or midweek meal. Wrap in baking paper and place in an airtight container to keep it moist.

It also keeps in the fridge for up to a week.

Nutrition per serving:

Total carbs: 12g

Net carbs: 8g

Fibre: 4g

Fat: 60g

Protein: 24g

Kcal: 688

#salmontart #lowcarb #salmonandredonion #ketomeals

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