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Salmon Empanadas – Flaky Pastry Filled with Spiced Salmon Weight Loss Recipe

Last Updated on November 14, 2024 by Arif Chowdhury

If you’re on the lookout for a tasty treat that won’t derail your healthy eating goals, look no further! Salmon empanadas are the perfect solution—flaky pastries filled with spiced salmon, onions, and red peppers.

Not only are they scrumptious, but they also pack a nutritional punch that can support your weight loss journey.

In this article, we’ll dive into the world of salmon empanadas, exploring their health benefits, and providing you with a detailed recipe to make them right in your own kitchen.

The Allure of Salmon

Salmon is a superstar in the world of nutrition. Rich in omega-3 fatty acids, it has been linked to numerous health benefits, including heart health and improved brain function.

According to the American Heart Association, eating fatty fish like salmon at least twice a week can significantly reduce the risk of heart disease. Plus, salmon is a great source of protein, providing about 22 grams in a 3-ounce serving.

This makes it an excellent choice for those looking to maintain or lose weight, as protein helps to keep you full longer.

Nutritional Benefits of Salmon Empanadas

When you combine salmon with fresh vegetables like onions and red peppers, you’re not just adding flavor; you’re enhancing the nutritional profile of your meal.

  1. Low in Calories: A serving of salmon empanadas can be relatively low in calories compared to other fried snacks. By baking instead of frying, you can enjoy this delicacy without the added calories from oil.
  2. High in Fiber: Using whole grain flour for the pastry adds fiber, which aids digestion and helps you feel satisfied.
  3. Rich in Vitamins: Red peppers are an excellent source of Vitamin C, which is essential for immunity and skin health. Onions offer antioxidants that can support overall health.

Crafting the Perfect Salmon Empanadas

Now that you’re convinced of the benefits, let’s get into the nitty-gritty of making these delightful salmon empanadas!

This recipe is not only straightforward but also perfect for meal prep, making it easier to stick to your healthy eating goals.

Ingredients

For the Dough:

  • 2 cups whole wheat flour
  • 1/2 teaspoon salt
  • 1/2 cup unsalted butter, chilled and cubed
  • 1/4 cup cold water (more if needed)

For the Filling:

  • 1 pound fresh salmon fillet, skin removed
  • 1 medium onion, finely chopped
  • 1 red bell pepper, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley, chopped (optional)
  • 1 egg (for egg wash)

Step-by-Step Instructions

Step 1: Make the Dough

  • In a large bowl, whisk together the whole wheat flour and salt.
  • Add the chilled butter. Use a pastry cutter or your fingers to mix until the mixture resembles coarse crumbs.
  • Gradually add cold water, one tablespoon at a time, mixing until the dough comes together. You may need to add a little more water if the dough is too crumbly.
  • Form the dough into a ball, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

Step 2: Prepare the Filling

  • Preheat your oven to 375°F (190°C).
  • In a skillet over medium heat, add olive oil. Once hot, sauté the onions and garlic until translucent, about 3-5 minutes.
  • Add the red bell pepper and continue to sauté for another 2-3 minutes.
  • Season the vegetables with smoked paprika, cumin, salt, and pepper. Stir to combine.
  • Place the salmon fillet in the skillet, cooking for about 5 minutes on each side until it flakes easily. Remove from heat and let it cool slightly.
  • Once cooled, flake the salmon with a fork and mix it with the sautéed vegetables. Stir in fresh parsley if desired.

Step 3: Assemble the Empanadas

  • On a floured surface, roll out the dough to about 1/8-inch thickness. Use a round cutter (about 4 inches in diameter) to cut out circles.
  • Place a tablespoon of filling in the center of each dough circle.
  • Fold the dough over to create a half-moon shape. Press the edges together to seal, and use a fork to crimp the edges for a decorative touch.
  • Place the empanadas on a baking sheet lined with parchment paper.

Step 4: Bake

  • Beat the egg and brush it over the tops of the empanadas for a golden finish.
  • Bake in the preheated oven for 20-25 minutes, or until golden brown.

Enjoying Your Salmon Empanadas

These salmon empanadas are best enjoyed fresh out of the oven, but they also make great leftovers! You can serve them with a side salad or a dollop of yogurt or avocado dip for an extra layer of flavor.

Plus, they freeze well—just pop them in the oven directly from the freezer for a quick meal.

Tips for Making the Most of Your Empanadas

  • Customize the Filling: Feel free to get creative! You can add other vegetables like spinach or swap out the salmon for tuna or chicken.
  • Spice It Up: If you like a little heat, consider adding some diced jalapeños or a sprinkle of red pepper flakes to the filling.
  • Serving Size: Each empanada is a satisfying snack on its own, but you can serve two or three for a full meal, especially if paired with a healthy side.

The Bottom Line

Salmon empanadas are not just a treat; they can be a delightful addition to your weight loss recipe collection.

With their flaky crust and savory filling, they provide a nutritious, satisfying meal that doesn’t compromise on taste. By preparing them at home, you control the ingredients, making it easier to stick to your health goals while treating yourself to something special.

So, roll up your sleeves, gather your ingredients, and start baking!

You’ll be amazed at how easy and enjoyable it is to whip up these delicious salmon empanadas, proving that healthy eating can be both delicious and fun.