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Salmon and Broccoli Crepes

 
One serving costs about $1.9

$1.90 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 pescetarian,pescatarian morning meal,brunch,breakfast Mediterranean,French,European
spoonacular Score:69%

Spoonacular Score: 69%

 

Salmon and Broccoli Crepes is a pescatarian recipe with 4 servings. This breakfast has 208 calories, 17g of protein, and 9g of fat per serving. For $1.9 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. Only a few people really liked this Mediterranean dish. Head to the store and pick up egg white, butter, milk, and a few other things to make it today. 1 person were glad they tried this recipe. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 65%, which is solid. If you like this recipe, take a look at these similar recipes: Fancy Shmancy Salmon and Broccoli Crepes, Chicken Broccoli Crepes, and Chicken Broccoli Crepes.

Fish works really well with Pinot Noir, Pinot Grigio, and Gruener Veltliner. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is The Donum Estate Russian River Valley Pinot Noir. It has 4.9 out of 5 stars and a bottle costs about 67 dollars.

The Donum Estate Russian River Valley Pinot Noir

This Pinot Noir displays abundant and intense aromas of ripe black fruits, including cherry, plum and raspberry, in a complex and concentrated nose. Smooth and richly textured, the wine offers great depth of black cherry, berry and cola flavors with notes of mineral and spice on a bright and long-lasting finish.

» Get this wine on Wine.com

Ingredients

Servings:
2 cups
2 cups broccoli florets
broccoli florets
1 Tbsp
1 Tbsp butter
butter
2 tsps
2 tsps dijon mustard
dijon mustard
1 large
1 large egg white
egg white
2 Tbsps
2 Tbsps lemon juice
lemon juice
1 Tbsp
1 Tbsp fresh lemon thyme
fresh lemon thyme
1 Tbsp
1 Tbsp lemon zest
lemon zest
0.25 cup
0.25 cup low fat milk
low fat milk
4 Tbsps
4 Tbsps sour reduced fat cream
sour reduced fat cream
8 ounces
8 ounces cooked wild alaskan salmon filets
cooked wild alaskan salmon filets
1 pinch
1 pinch salt
salt
2 Tbsps
2 Tbsps shallot
shallot
0.25 cup
0.25 cup water
water
0.5 cup
0.5 cup whole wheat pastry flour
whole wheat pastry flour
2 cups broccoli florets
2 cups
broccoli florets
1 Tbsp butter
1 Tbsp
butter
2 tsps dijon mustard
2 tsps
dijon mustard
1 large egg white
1 large
egg white
2 Tbsps lemon juice
2 Tbsps
lemon juice
1 Tbsp fresh lemon thyme
1 Tbsp
fresh lemon thyme
1 Tbsp lemon zest
1 Tbsp
lemon zest
0.25 cup low fat milk
0.25 cup
low fat milk
4 Tbsps sour reduced fat cream
4 Tbsps
sour reduced fat cream
8 ounces cooked wild alaskan salmon filets
8 ounces
cooked wild alaskan salmon filets
1 pinch salt
1 pinch
salt
2 Tbsps shallot
2 Tbsps
shallot
0.25 cup water
0.25 cup
water
0.5 cup whole wheat pastry flour
0.5 cup
whole wheat pastry flour

Equipment

microwave
microwave
frying pan
frying pan
bowl
bowl
microwave
microwave
frying pan
frying pan
bowl
bowl


Instructions

  1. Combine milk, water, egg and melted butter in a small bowl. Add flour and salt and whip until well blended. Allow to sit for 10 minutes.
  2. Steam broccoli until just tender, and combine salmon, shallot, thyme, lemon juice, dijon and 1/2 cup sour cream. Chop pieces of salmon and broccoli with a spoon if you have extra large pieces. Warm salmon mixture in the microwave for 2 minutes.
  3. Combine remaining sour cream and lemon zest.
  4. Heat a medium non-stick skillet over medium heat and spray with cooking spray. Add 1/4 cup crepe batter to the pan and swirl around to create an even pancake. Cook 1 2 minutes on the first side to brown crepe, then flip and brown the other side. Crepes cook quickly because they are so thin. Remove to a plate and keep warm.
  5. Fill a crepe with 1/4 salmon lengthwise and gently roll. Slice in half on a diagonal and top with a tablespoon of sour cream and lemon zest mixture.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.90
Ingredient
2 cups broccoli florets
1 tablespoon butter
2 teaspoons dijon mustard
1 large egg white
2 tablespoons lemon juice
1 tablespoon fresh lemon thyme
1 tablespoon lemon zest
¼ cups low fat milk
4 tablespoons sour reduced fat cream
8 ounces cooked wild alaskan salmon filets
2 tablespoons shallot
½ cups whole wheat pastry flour
Price
$0.40
$0.12
$0.10
$0.20
$0.20
$0.38
$0.50
$0.10
$0.33
$5.03
$0.11
$0.15
$7.62

Nutritional Information

Quickview
208 Calories
16g Protein
8g Total Fat
17g Carbs
22% Health Score
Limit These
Calories
208k
10%

Fat
8g
13%

  Saturated Fat
3g
21%

Carbohydrates
17g
6%

  Sugar
2g
3%

Cholesterol
43mg
15%

Sodium
131mg
6%

Get Enough Of These
Protein
16g
33%

Vitamin C
48mg
59%

Selenium
34µg
49%

Vitamin K
47µg
45%

Manganese
0.77mg
39%

Vitamin B12
1µg
33%

Vitamin B6
0.65mg
32%

Vitamin B3
5mg
28%

Phosphorus
231mg
23%

Vitamin B2
0.38mg
22%

Vitamin B1
0.26mg
17%

Potassium
580mg
17%

Vitamin B5
1mg
14%

Magnesium
56mg
14%

Folate
55µg
14%

Fiber
3g
14%

Copper
0.25mg
13%

Vitamin A
549IU
11%

Iron
1mg
10%

Calcium
83mg
8%

Zinc
1mg
8%

Vitamin E
0.61mg
4%

Vitamin D
0.19µg
1%

covered percent of daily need

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