Keto Deconstructed Salmon and Spinach En Croute. <9g carbs and JUST 605 CALORIES!
Have you gone mad???? I hear you ask. Why on earth are you mentioning calories ON KETO??? I hear you scream.
The truth of the matter is that sometimes needs must. We’ve all had those days when we’ve eaten way too much keto cake, or too many bulletproof coffees, or one fat bomb too many, or an entire block of cheese. While it is true that calorie counting is pretty much superfluous when you eat a high fat, moderate protein and very low carb diet, there is an undeniable correlation between calories and weight loss or storage.
Put simply, if you give your body too much energy (calories) for its metabolic needs, it will put it in adipose stores (fat) for later, in case there is an emergency (starvation) situation. Clever isn’t it? Unfortunately, it wasn’t designed for an abundant omnipresence of food. Consequently, even though keto makes us feel full AND stay full much more than any other diet on the planet, we all give in to temptation and gluttony sometimes.
Keto, Weight Loss Stall and Calories.
So, I hear you ask. Does that mean I need to start counting calories? I hear you cry. The answer depends on what your situation is.
If you’re eating keto for weight loss and you’re stalling, one reason could be that you’re eating too many calories. Therefore, monitoring your macros (calories, fat, protein and carbs, in grams and percentages) will help you identify the cause. Amongst the keto community, ‘sensitivity’ to dairy produce is often blamed as the cause of weight loss stall or even gain. I’m not convinced about these allegations. I prefer the simpler explanation that cheese is very high in calories, so we just need to avoid over indulging. There are plenty of apps to help you. The one I use is Fat Secret. It is free both on line (www.fatsecret.com) and as an IOS or Android download.
On the other hand, if you’re happy with how your weight loss is going, or if you’re in maintenance mode, there is no reason to keep track of your caloric intake.
Keto Deconstructed Salmon and Spinach En Croute: the recipe.
Initially, I didn’t know what to name this dish. So I kind of wondered what one of those celebrity contestants on Masterchef – The Professionals would call it. And ‘deconstructed’ something or other seemed appropriate. The ‘en croute’ bit relates to the pastry, which is baked separately.
Despite the pretentious name, my Keto Deconstructed Salmon and Spinach En Croute is dead simple, as well as quick. With its low calorie count, it is also a perfect meal to have when you realise you need to watch your calories. But primarily, it’s a delicious and healthy main course. With a posh name.
To conclude, if you’re after a somewhat lighter supper after a day of fat excess, Keto Deconstructed Salmon and Spinach En Croute is perfect. And if this scenario doesn’t apply to you, make it anyway, perhaps with some tasty, full-fat extras on the side, like a cheesy omelette cooked in plenty of butter 😉
- Yield: 2 servings
- Calories: 605
- Fat: 45g
- Net Carbs: 8.75g
- Protein: 40g
- 250g wild salmon (2 fillets)
- 400g frozen chopped spinach
- 1 garlic clove
- 80g mascarpone
- 1 small egg
- 7g lupin flour (click HERE for U.S. option) (for International delivery click HERE and use sponsorship code CmV5vIU8 for 5% discount)
- 10g arrowroot starch (flour)
- 75g organic whole milk
- beef tallow (U.S. option HERE) or coconut oil (U.S. option HERE)
- 2 tbsp extra virgin olive (EVO) oil (U.S. option HERE)
- fine himalayan pink salt (click HERE for U.S. option)
- freshly ground black pepper
- a pinch of grated nutmeg
- a few slices of lemon
- pre-heat oven to 175C fan (200C static).
- smear tallow or coconut oil all around the base and sides of 4 tart moulds, then add a small dollop to each one and place them in the oven.
- weigh lupin flour and arrowroot, add a pinch of salt and use a hand whisk to combine; set aside.
- using a Pyrex jug or other spouted container (not necessary, but the spout makes pouring easier), beat egg until very foamy (an electric whisk works best).
- continue to whisk the egg as you incorporate the dry ingredients into the egg, finally adding the milk a little at time.
- by now the fat inside the tart moulds should be sizzling - slide the moulds out and pour your batter into them, dividing it equally between 4.
- put the moulds back inside the oven and bake for 30 mins; then turn off oven, open door slightly and leave them inside to crisp up for a further 15 mins.
- add 1 tbsp EVO to a pan or wok, place it over medium heat and add the frozen spinach.
- peel and slice the garlic clove and add it to the spinach, together with a generous sprinkle of salt and back pepper, plus a pinch of grated nutmeg.
- sauté for about 10 minutes or until dry, stirring frequently; then discard garlic slices, incorporate mascarpone, taste test, adjust seasoning if necessary and set aside.
- once the pastry is ready, pan-fry the salmon fillets in 1 tbsp EVO; you'll know it's cooked when it doesn't feel spongy to the touch anymore.
If you're making this for one person, halve all ingredients except those for the pastry. You'll have 2 pastries left over that you can use the next day, filled with whatever you fancy.
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 (UK Link). For U.S. option click HERE.
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