Creamy salmon with chunky ratatouille

This recipe is not only delicious but also convenient because it can be made ahead and frozen for easy meal prep. With creamy salmon and chunky vegetable ratatouille, it offers a delicious combination of flavors and textures.

The juicy salmon is perfectly complemented by the hearty ratatouille, packed with chunky and colorful vegetables. Together they create a filling and nutritious dish full of delicious goodness.

Prepare these individual fish meals in advance and simply pull them out of the freezer whenever you’re ready to enjoy a delicious, no-fuss meal. With this Creamy Salmon and Chunky Ratatouille recipe, you can enjoy a healthy and tasty dinner without any extra effort!

Ingredients

  • 1 tbsp olive oil
  • 2 eggplants, diced
  • 6 garlic cloves, sliced
  • Family pack of mixed peppers (5 total), deseeded and cut into large pieces
  • 3 large zucchini, cut into rough pieces
  • 680g bottle of passata
  • 300 ml vegetable broth
  • small handful of basil leaves, most chopped, leaving a few leaves whole for serving
  • 125g garlic cream cheese (we used Boursin Light)
  • 100g low-fat cream cheese
  • 40g fresh breadcrumbs
  • 40g pine nuts, coarsely chopped
  • 8 skinless salmon fillets
  • crusty bread for serving (optional)

Tip

Cook fresh
If you want to cook this dish immediately. Place in the preheated oven for 15 minutes instead of freezing.

Preparation steps

  1. Heat the oil in a large non-stick wok or pan.
  2. Add the eggplant and cook, stirring, until soft and brown, 5 minutes.
  3. Add the garlic and stir for a few seconds.
  4. Add the peppers, zucchini, passata, stock and half of the chopped basil.
  5. Season, cover, and cook for 20 minutes, stirring occasionally, until vegetables are just tender.
  6. Let cool, stir in remaining basil.
  7. Pour the mixture into 8 x 250ml shallow, ovenproof ramekins or foil containers.
  8. Mix the cheese for the salmon.
  9. Mix breadcrumbs and pine nuts on a plate.
  10. Spread the surface of the fish fillets with the cheese mixture.
  11. Dip the fish fillets in the nutty crumbs to cover the cheese.
  12. Place a fillet on top of each dish filled with ratatouille.
  13. Place the dishes in freezer bags and seal them.
  14. Use within 6 weeks.
  15. To serve, unpack the dishes and place them on a baking sheet in the cold oven.
  16. Set to 200°C/180°C fan/gas mark 6 and bake for 55 minutes until bubbles appear and the fish is cooked through.
  17. Check after 30 minutes – if the crumbs are getting too brown, cover the fish with foil.
  18. Serve sprinkled with basil.
  19. Optional: Serve with bread if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
449 25g 5g 17g 13g 6g 38g 0.8g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Large frying pan
  • baking pan
  • dulcimer
  • Sharp knife
  • wooden spoon
  • Bowl

Allergen information

This recipe contains the following allergens:

  • Dairy products: Garlic cream cheese and low-fat cream cheese
  • Tree nuts: pine nuts

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. Reheat the dish thoroughly before serving.

The creamy salmon with chunky ratatouille can also be frozen for later use. Simply let the dish cool completely and then transfer it to a freezer-safe container or bag. It will keep in the freezer for up to 3 months. To prepare the dish from frozen, preheat the oven and bake for 25 to 30 minutes or until heated through.

Health Benefits of “Creamy Salmon with Coarse Ratatouille”

The recipe for creamy salmon with chunky ratatouille not only tastes delicious, but also offers several health benefits. Let’s take a closer look at some of the ingredients and their nutritional benefits:

eggplant

Aubergines, also known as eggplant, are low in calories and high in fiber. They contain antioxidants called anthocyanins, which have been shown to have anti-inflammatory properties and may help protect against certain types of cancer. Eggplant also contains vitamins, minerals and phytonutrients that support overall health.

Garlic

Garlic not only adds flavor to the dish but also offers numerous health benefits. It has been used for centuries for its medicinal properties, including boosting the immune system, lowering blood pressure and improving heart health. Garlic contains compounds such as allicin, which has antibacterial and antifungal properties.

Mixed peppers

Mixed peppers, also known as bell peppers, are rich in vitamins C and A. Vitamin C is an antioxidant that protects the body from free radicals and supports the immune system. Vitamin A is important for good eyesight and promotes healthy skin. Peppers also contain fiber and other minerals that contribute to a balanced diet.

zucchini

Zucchini or zucchini is low in calories and high in water content, making it a great addition to a weight loss diet. They provide important nutrients such as vitamin C, potassium and fiber, which support digestive health and regulate blood pressure. Zucchini also contains antioxidants that help protect against cell damage.

tomato sauce

Passata, a smooth tomato puree, is a good source of lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and promote heart health. It is also rich in vitamins A and C, which support the immune system and contribute to healthy skin.

Basil leaves

Basil leaves not only add freshness and flavor to the dish but also provide several health benefits. They contain essential oils, vitamins and minerals that have anti-inflammatory and antibacterial properties. Basil leaves are also a good source of antioxidants and can improve digestion and reduce oxidative stress.

Salmon

Salmon is an excellent source of omega-3 fatty acids, which have positive effects on heart health and brain function. It is also rich in high-quality protein and contains vitamins D and B12, selenium and other minerals. Regular consumption of salmon is associated with reduced inflammation, improved cardiovascular health, and improved cognitive function.

Pine nuts

Pine nuts are a good source of healthy fats, including monounsaturated fats, which are linked to heart health. They also contain vitamins, minerals and antioxidants that support overall well-being. Pine nuts are a great addition to this recipe as they provide a wonderfully crunchy and nutty taste.

Garlic cream cheese and low-fat cream cheese

Using garlic cream cheese and low-fat cream cheese adds creaminess and richness to the dish. While cream cheese should be consumed in moderation due to its high fat content, using low-fat options will help reduce overall calorie intake. These cheeses also provide some protein and calcium.

Because these ingredients offer a range of nutritional benefits, the Creamy Salmon with Chunky Ratatouille recipe not only satisfies your taste buds but also supports your health. Enjoy this healthy and tasty dish as part of a balanced diet!

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