Salmon zucchini lemon thyme tart
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Prep Time
15 Minutes
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Cook Time
60 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 2 x 95g cans Safcol Salmon – lemon and thyme, drained
- 1 small red onion, peeled and sliced
- 1 tablespoon olive oil
- 2 small zucchini finely sliced
- 2 x 22x22cm (approx) sheets defrosted puff pastry
- 2 eggs, beaten
- 3/4 cup grated mature cheddar
- 1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme leaves
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 200°C
- Line a baking tray with baking paper. Place one of the pastry sheets in the center. Brush it with egg wash, cut the remaining sheet in ribbons about 2cm wide, stick pastry ribbons round each edge of the sheet. Repeat to make a edge (you can get creative and arrange them in loose wave effect if you feel like it).
- Brush again with egg and blind bake for about 15mins, or until risen and very lightly golden. Remove form the oven.
- In a small frying pan on a medium heat add the onion and oil, fry till soft and just turning golden remove from the heat.
- Use a large spoon or fish slice to flatten the center of the pastry case.
- Stir the drained Safcol salmon with lemon and thyme, and spread it evenly over the center of the pastry.
- Season the egg generously with salt and pepper then pour gently all over the salmon and onion mixture.
- Arrange the zuccihini slightly overlapping in a attractive pattern on top of the tart and scatter with thyme leaves.
- Scatter the tart with the grated cheese.
- Bake for about 35mins or until the cheese is very lightly golden and the pastry is golden and crisp. Tip: If the pastry borders start to cook too fast cover them with strips of foil to protect them.
- Serve warm or cold with salad.
| Servings: | 4 |
| Ready in: | 75 Minutes |
| Course: | Lunch, Finger Food, Snack |
| Recipe Type: | Tarts & Frittatas |
| Ingredient: | Salmon |
Salmon zucchini lemon thyme tart
Running out of ideas to use up those zucchinis? This tasty salmon zucchini lemon and thyme tart is a great way to use up seasonal veggies. It’s so good, you might just want to make it all year round! This tart makes the perfect light lunch or dinner.
Protein is needed to build and repair every cell in your body.
Ashleigh Feltham (MNutrDiet)
A tart with a healthy twist. Salmon is one of the best choices you can make for optimizing the amount of omega-3 fat your body receives. Omega-3 fat is an essential fat your body needs for health. It promotes healthy cholesterol levels, heart and brain function as well as helping the retinas in your eyes to work well. As an anti-inflammatory fat, it may also assist with reducing the symptoms associated with rheumatoid arthritis. Salmon does not only have healthy fat but a good dose of protein to keep you feeling fuller for longer. Protein is also needed to build and repair every cell in your body.
Cheese is a great way to give your body the calcium it needs for strong bones and teeth. Eggs are best whole as this means your body will receive vitamin D. This fat-soluble vitamin is needed for optimizing the amount of calcium your body can absorb but also plays other roles including keeping your immune system working well. Eggs add more protein to this meal. Both the salmons and eggs give your body added vitamins and minerals like B12, choline and selenium!
When shopping for the ingredients the best olive oil to select is extra virgin olive oil. It is a healthy monounsaturated oil which, like the omega-3 fat in the salmon helps your cholesterol stay in a healthy range. It also adds over 36 different antioxidants to the meal! Antioxidants help to fight off free radicals which can cause damage and disease to the cells of your body.
The red onion and zucchini are sources of potassium. Potassium is a mineral which helps keep your blood pressure at a healthy level. Red onion adds an immune system supporting antioxidant called quercetin. Zucchini will also help your immune system as good sources of vitamins A and C. Vitamin A plays a role in keeping your eyes working well and vitamin C plays a role in creating collagen. This is clearly a tart which can boast health benefits as well as a top-rated taste!
