French · Dinner
Salmon and Spinach Pie (Low-Calorie)
A single-portion French fish pie built on wilted spinach and poached salmon bound in a thin low-fat yogurt sauce, topped with crisp crinkled filo pastry. Nutmeg and lemon zest sharpen the filling. Baked until golden and shattering, served hot with a green salad.
$6
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
372Calories
39.8gProtein
15.2gFat
18.6gCarbs
6.1gSugar
2.6gFiber
540mgSodium
112mgChol
3.4gSat Fat
1180mgPotassium
220mgCalcium
3.1mgIron
5.2mcgVitamin B12
19mgVitamin C
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Preheat the oven to 400°F (200°C) and pat the salmon fillet dry with paper towel, then season lightly with salt and pepper on both sides.
2
Sweat
Warm a small nonstick pan over medium heat with a few drops of olive oil, add the shallot finely chopped, and sweat for 2 minutes until softened.
3
Wilt
Add spinach to the pan over medium heat and toss for 1–2 minutes until fully collapsed, then tip into a sieve and press out excess moisture.
4
Poach
Submerge the salmon fillet in a small skillet of simmering water over medium-low heat and poach for 6–8 minutes until opaque and flaking easily.
5
Build
Flake the salmon into a small baking dish, scatter the spinach and shallot over it, then whisk the yogurt, skim milk, nutmeg, lemon zest and lemon juice together and pour evenly.
6
Wrap
Brush each filo sheet lightly with olive oil, scrunch loosely, and arrange over the filling to cover, working quickly so the filo doesn't dry out.
7
Bake
Bake at 400°F (200°C) for 12–15 minutes until the filo top is golden brown and crisp and the sauce bubbles at the edges.
8
Rest
Let the pie stand for 5 minutes out of the oven so the sauce sets enough to hold its shape when cut.
9
Plate
Scatter the dill over the top and serve the pie hot directly in its dish alongside a green salad.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g salmon fillet, skinned
- 5 oz140g fresh spinach
- 44 sheets filo pastry (about 1 oz/30g total)
- 2 tsp2 tsp olive oil, for brushing filo
- 1/2 cup120ml low-fat plain yogurt
- 2 tbsp30ml skim milk
- 22 small shallot
- 1/2 tsp1/2 tsp ground nutmeg
- 1 tsp1 tsp lemon zest
- 2 tsp2 tsp lemon juice
- Salt and black pepper, to taste
- 2 tsp2 tsp fresh dill
