French · Dinner
Salmon and Spinach Pie (High-Protein)
A single-serving French fish pie layered with pan-seared salmon, wilted spinach and cottage cheese folded through a light béchamel, topped with a cannellini bean and breadcrumb crust. Baked until golden, it delivers high protein with buttery, herbed notes.
$7
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
612Calories
54.3gProtein
29.6gFat
34.8gCarbs
9.8gSugar
6.9gFiber
870mgSodium
168mgChol
12.4gSat Fat
1450mgPotassium
410mgCalcium
4.3mgIron
5.9mcgVitamin B12
16mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Preheat the oven to 400°F (200°C). Pat the salmon fillet dry with paper towels and season both sides with salt and pepper.
2
Heat
In a small ovenproof skillet over medium-high heat, warm the olive oil and sear the salmon 90 seconds per side until lightly golden but still raw in the center.
3
Heat
In the same skillet over medium heat, finely chop the shallot and garlic, sweating them for 2 minutes until softened and translucent but not browned.
4
Heat
Roughly chop the spinach and add it to the skillet over medium heat, stirring for 2 minutes until fully wilted and reduced in volume.
5
Heat
Melt the butter over medium heat, stir in the flour and cook 1 minute until pale golden and pasty, then gradually whisk in the milk and simmer 3 to 4 minutes, stirring constantly, until the sauce thickens.
6
Assembly
Off the heat, grate the parmesan and chop the dill, then fold the cottage cheese, cannellini beans, Dijon mustard, dill and lemon zest into the sauce until evenly combined.
7
Assembly
Flake the seared salmon into chunks and fold gently into the spinach sauce, then transfer the mixture into a small baking dish and scatter the panko breadcrumbs and parmesan over the top.
8
Heat
Bake in the oven at 400°F (200°C) for 18 to 20 minutes until the topping is golden brown and the filling bubbles at the edges.
9
Rest
Let the pie rest for 5 minutes so the sauce sets slightly.
10
Plate
Spoon the pie onto a plate and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g salmon fillet, skin removed
- 7 oz200g fresh spinach
- 2 tbsp2 tbsp butter
- 2 tbsp2 tbsp all-purpose flour
- 1 cup240ml whole milk
- 1/2 cup120g cottage cheese, full-fat
- 1/2 cup90g cannellini beans, cooked, drained
- 1/2 cup50g panko breadcrumbs
- 2 tbsp2 tbsp parmesan
- 22 small shallot
- 2 clove2 clove garlic
- 2 tsp2 tsp Dijon mustard
- 2 tsp2 tsp fresh dill
- 1 tsp1 tsp lemon zest
- 2 tsp2 tsp olive oil
- salt, to taste
- black pepper, to taste
