Salmon chorizo tomato pie
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Prep Time
15 Minutes
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Cook Time
40 Minutes
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Yield
4
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Difficulty Level
Easy
Ingredients
- 2 x 200g cans Safcol Salmon in Springwater, drained
- 1 smoked chorizo sausage
- 2 teaspoons finely chopped thyme
- 1 large red onion, diced
- 1 tablespoon olive oil
- 1 x 400g can crushed tomatoes
- 1 teaspoon dark brown sugar
- Sea salt and freshly ground black pepper
- 2 sheets puff pastry, defrosted
- 1 egg, lightly beaten
Instructions
- Preheat oven to 200°C
- Cut four fine slices off the middle of the chorizo sausage and finely dice the rest, set aside.
- In a medium frying pan on a medium heat, add the olive oil and the diced onion. Fry for 5-7 minutes until soft.
- Add the diced sausage, fry for another 3-4 minutes or until the onion and sausage start to turn very light golden.
- Pour in the crushed tomatoes, add the sugar and thyme leaves and cook for 5 minutes more or until the sauce thickens slightly, then stir in the Safcol salmon. Allow the mixture to cool slightly.
- Divide between four, 10 x 6cm ramekins or pie pots.
- While the mixture cools, use a pastry cutter or a plate to cut 4 pastry rounds about 11cm across.
- Brush the rim of each ramekin with water and top with the pastry, brush with beaten egg and top with one of the slices of chorizo. Repeat with the remaining 3 ramekins.
- Transfer to a oven tray and bake in the preheated oven for 20 minutes or until the pastry is well risen and golden and the filling is piping hot.
- Serve hot with steamed green vegetables or salad.
| Servings: | 4 |
| Ready in: | 55 Minutes |
| Course: | Lunch, Dinner, Comfort Food |
| Recipe Type: | Pie |
| Ingredient: | Salmon |
Salmon chorizo tomato pie
When it’s pie time, there’s no better time for a salmon chorizo tomato pie! Here’s a simple tasty pie with the winning combination of salmon and chorizo sausage.
If you’re in the mood for some old-fashioned comfort food but do not feel like losing the health benefits, this is the pie recipe for you.
Ashleigh Feltham (MNutrDiet)
If you are craving a pie but do not want to miss out on a dose of health benefits for your body, then this is the recipe for you. Safcol salmon is the star ingredient and is considered a great source of omega 3 fat. This fat is a type of polyunsaturated fat that is essential for your body to function well. It is needed for a healthy heart, arteries, brain, and eye function just to name a few. As a source of iodine and selenium, it also helps support your thyroid to work normally. A normal working thyroid means a normal functioning metabolism. Salmon is also a good source of iron; this is needed to transport oxygen around your body. A final highlight to mention for this fish is a source of vitamin D. Vitamin D supports a normal functioning immune system and helps your body create strong bones by allowing calcium to be absorbed properly in your body.
Eggs add additional iodine, selenium and vitamin D which are found in the yolk. Like salmon eggs are great sources of protein and help to build and repair all the cells in your body. Eggs also have vitamin A, a fat-soluble vitamin which helps to keep your eyesight working well and like vitamin D, supports normal immune function.
Olive oil is best when it is an extra virgin variety. This monounsaturated fat (in addition to the omega 3 fat found in the Safcol salmon) helps your cholesterol levels stay with more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. As a fat, it enhances the ability of the fat-soluble vitamins in this meal, vitamins A, D, E and K, to be absorbed. If you select extra virgin olive oil you are also adding over 36 different antioxidants to help fight off free radicals which can cause damage and disease to the cells of your body.
Are you interested in a healthy heart and reduced risk of some cancers? Then the crushed tomatoes are your friend with their potent antioxidant lycopene. For the gentlemen, lycopene also supports healthy prostate function. Red onion adds a dose of the antioxidant quercetin which adds further immune support to the vitamins and antioxidants mentioned above. So, if you are in the mood for some old-fashioned comfort food but do not feel like losing the health benefits this is the pie recipe for you!
