Serves six
A very tasty light lunch or supper meal which can be served either hot or cold. Whilst some may be put off by the high fat content, remember that the benefits of LC-omega 3s outweigh their high calorific content as part of a balanced diet. Served with some tossed salad leaves, or vegetables of your choice, the calorie content per portion is no longer shocking!
Ingredients :
- 2 x (180g) tins skinless/boneless salmon
- 250g/8oz mascarpone cheese
- 4 Omega 3 rich eggs
- 2 heaped tbs pesto sauce
- 25g/1oz grated cheese
- 8 sheets filo pastry (about 140g)
- 2 tbsp/1 fl oz rapeseed oil for greasing
- Seasoning
Method :
- Heat oven to 180°C/ 350°F/gas mark 4
- Layer individual sheets of filo pastry, brushed with walnut or rapeseed oil in a 6-8” flan tin, making sure that that as much of the tin, including the sides, are covered.
- Mix together the tinned salmon, pesto, mascarpone and eggs in a bowl, season to taste, and then place the filling with the pastry case.
- Bake for 15 minutes until nearly set, and then sprinkle grated cheese on top and bake for a further 5 – 10 minutes, or until golden brown.
- Serve either hot or cold (delicious with a simple green salad).
Cook's Tips:
Swap the mascarpone with 'light' cream cheese for a lower calorie and fat version.
Nutritional Information : Per serving
| Energy (Kcal) | 490 |
| Fat (%) | 20 |
| ALA (g) | 0.8 |
| LC- Omega 3 (g) | 0.9 |
| Omega 6 / Omega 3 ratio | 1.2 |