For the holidays or for a special occasion, the salmon is all good. Moreover, with this gratin lightened, you have something to delight your guests. The ingredients, designed for a balanced diet and dietary, are reduced in fat. Salmon parmentier gratin is the assurance to make everyone agree with an irresistible recipe for young and old.
With ingredients with multiple virtues such as almond milk, Greek yoghurt or spinach, this recipe will soon convince you. For gourmets who watch their line, the salmon parmentier gratin is a winning combo. We deliver you a dietetic recipe with a delicious taste and seductive lightness.
Benefits of Almond
The almond is a nut with many health benefits. According to a study, the almond protects against cardiovascular diseases thanks to the many nutrients it contains: unsaturated fatty acids, proteins, vitamins and minerals. Adding this food to his diet would be wise because its blood thinning and blood pressure reduction, risks of cardiovascular disease are remote. In addition, this nut would be an anti-cancer food thanks to its contribution in antioxidants that fight against the free radicals responsible for the disease. Antioxidants are present in the thin layer that covers the kernel.
Good for the brain, almonds, rich in vitamin E, help preserve cognitive functions. Their interesting contribution in minerals and trace elements makes it a potentially active food for the development of neurons.
Benefits of spinach
Spinach leaves have preventive properties against cardiovascular diseases. Thanks to their high rate of betaine, spinach prevents too much concentration of homocysteine, the amino acid responsible for cardiovascular diseases, in the blood. Scientists have proven these virtues on health. Spinach are also beauty foods. Rich in antioxidants, these leaves are good for the quality of the skin. The food would also act on sight by preventing the risk of cataracts that increases with age. Dietary advantage: their low glycemic index also makes them a slimming ally with anti-cholesterol properties.
The recipe of the parmentier gratin with salmon
Ingredients (for 6 people):
- 800 g firm potatoes
- 600 g of wild salmon
- 1 Greek yoghurt (or 25 cl unsweetened almond cream)
- 40 cl of almond milk
- 2 cloves garlic
- 2 shallots
- 1 bunch of dill
- 450 g spinach shoots
- 20 g of non-hydrogenated vegetable butter (margarine)
- 2 tablespoons olive oil
- 2 tablespoons flour
- 1 half teaspoon ground coriander
- Salt pepper
Preparation:
First, slice the salmon into thin slices of 1 cm then add half the dill, chopped garlic, minced shallots. Then salt and pepper.
Cover the food film preparation and keep it cool.
Wash the spinach and cook for 3 minutes in a pan with oil. Salt, pepper and reserve.
Peel the potatoes and cut them into thin slices.
Cook the potatoes for 5 minutes in a pan with Greek yogurt and almond milk. Season (salt, pepper) and sprinkle with coriander. Stir in the remaining dill and leave off the heat.
Melt the butter in a saucepan. Add the flour then gradually pour 20 cl of the cooking sauce potatoes to obtain a creamy béchamel.
Preheat the oven to 190 ° C then butter the gratin dish and arrange the salmon. Cover with potatoes and spinach and leave in the oven for 20-25 minutes.
Before serving, let the gratin rest for at least 10 minutes.
