Smoked Salmon Soufflé

11 Reviews
88% would make this recipe again

A light and airy baked dish of eggs and smoked salmon.

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Preparation : 20 min Cooking : 15 min
280 calories/serving

Ingredients

1 1/2 tbsp margarine non-hydrogenated 20 g
1/2 shallots 20 g
2 1/2 tbsp white flour (all purpose) 20 g
3/4 cup milk, partly skimmed, 2% 200 mL
6 slices smoked salmon, finely chopped 80 g
4 tsp tomato paste 24 g
1 pinch nutmeg
2 eggs size large
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

These soufflés are cooked and served in individual porcelain moulds. Choose round ones with 5-6 cm high vertical sides, and an internal diameter of 12-13 cm, which will contain about 500 ml or 2 cups when 3/4 full. The high vertical sides will contain the soufflé's up and down movements, while cooking and cooling, and avoid spilling.

The secrets for success are: 1) use eggs at room temperature, 2) avoid any trace of egg yolk in the egg whites, while separating them, and 3) refrain from opening the oven door too early.

A hand-held or stand mixer will make things easier for this recipe.

Method

  1. Preheat the oven to 160°C/325°F. Grease the moulds.
  2. Heat the margarine in a saucepan using low heat. Add the shallot, then sauté 2-3 min until soft. Add the flour while stirring until a paste is obtained. Pour in the milk, very slowly, stirring constantly. Cook for 4-5 min, with occasional stirring to avoid lumps.
  3. Incorporate the chopped smoked salmon and tomato paste (for a nicer pink colour), gradually, using a wooden spoon. Add the grated nutmeg, salt (pay attention: smoked salmon is rather salty!), and pepper to taste.
  4. Separate the egg whites and yolks carefully, taking care not to let any egg yolk mix with the egg whites. Remove the pan from the heat and add the yolks. Mix, then set aside.
  5. In a separate bowl, using an electric mixer, beat the whites to form soft peaks. Incorporate the whites into the milk-yolk mixture, blending gently, using a spatula.
  6. Distribute the mixture into the buttered moulds. Clean any drops on the inner sides: the soufflé will rise evenly if it has no obstacles on the inside of the dish.
  7. Put the moulds in the oven. After about 15 min, the soufflés will be golden and ready. To verify, you can insert a toothpick into it. If it comes out clean, the soufflé is ready.

Observations

Serve without delay. Enjoy the view for a couple of minutes before eating: it is still too hot and a bit too runny to eat it right away.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

280

Fat

15 g

23 %

Saturated 4.1 g
+ Trans 0.2 g

21 %

Cholesterol

210 mg

Sodium

450 mg

19 %

Carbohydrate

17 g

6 %

Fibre

1 g

4 %

Sugars

7 g

Net Carbs

16 g

Protein

19 g

Vitamin A

53 %

Vitamin C

6 %

Calcium

15 %

Iron

14 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D
Good source of  :
Phosphorus, Potassium, Vitamin E
Source of  :
Calcium, Copper, Iron, Magnesium, Manganese, Omega-3, Vitamin B1, Vitamin B6, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Milk and Alternatives ½
Meat and Alternatives 2
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

11 Reviews (11 with rating only) 88% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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