LOW CARB SALMON AND WATERCRESS SOUFFLE
Prep time
Cook time
Total time
Subtle flavour but very tasty. Low carb, grain free, gluten free, packed with healthy ingredients. A great ketogenic dinner option.
Author: Antya
Recipe type: Main Course
Cuisine: Ketogenic. Low Carb. Low Calorie. LCHF. Grain Free. Gluten Free.
Yield: 2-4
Ingredients
- 250g tinned wild pacific salmon (drained weight)
- 85g watercress
- 60g unsalted butter, plus a little for the baking dish
- 4 TBSP (30g) lupin flour
- 1 heaped tsp Dijon mustard
- 1 TBSP Worcestershire sauce
- salt, pepper, paprika, chilli powder
- 225ml whole milk
- 4 medium eggs (room temperature)
Instructions
- butter a 1.1L souffle dish or similar (see notes).
- chop the watercress, discarding the thicker stalks.
- melt butter on low heat in a small saucepan, then remove from heat and add worcestershire sauce, mustard and flour, stirring well to remove any lumps.
- return to the heat and gradually add the milk, stirring until thickened.
- season with salt and spices to taste.
- add watercress, stir and transfer to a large Pyrex bowl to cool down.
- pre-heat oven to 170°C fan (190°C static).
- add drained and flaked salmon to the watercress mix.
- separate eggs: add the yolks to the watercress mix and blend in; put whites in a large bowl and whisk until stiff.
- fold in egg whites with a spoon or whisk with gentle down-up-and-over motions.
- pour into your souffle dish and bake for about 35 mins, until well risen and golden, then open the oven door and slide the tray out a little, to allow the souffle to cool down gradually, without thermal shock (this step will prevent it from collapsing).
- after about 10 mins, remove from oven, let it rest for a few more mins and serve.
Notes
As I don't possess a souffle dish, I used a crockery pot, 19cm diameter x 6cm high. I cut out 2 x 20cm strips of parchment paper, folded them and placed them around the sides to add the height needed for the souffle to rise.
Instead of lupin, you can use 3 TBSP chickpea flour.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use.
Macros given are for ½ of the souffle as main course.
Instead of lupin, you can use 3 TBSP chickpea flour.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use.
Macros given are for ½ of the souffle as main course.
Nutrition
Serving: 1 Calories: 656 Fat: 45g Net Carbs: 7g Protein: 51g
Recipe by Queen Keto at https://queenketo.com/low-carb-salmon-watercress-souffle/