Last Updated on November 12, 2024 by Arif Chowdhury
If you love the creamy goodness of crab rangoon but want a healthier, weight-loss-friendly twist, Baked Salmon Rangoon is for you!
This dish uses salmon instead of crab, providing more protein and omega-3 fatty acids, all wrapped in crispy, golden wonton wrappers.
It’s perfect as a low-calorie appetizer or snack and ideal for meal prep. Plus, by baking instead of frying, you’re getting all the deliciousness without the extra oil.
Why Choose Baked Salmon Rangoon?
When it comes to making healthy eating choices, sometimes it feels like you have to sacrifice flavor, but not here!
Salmon is rich in protein and loaded with omega-3s, which have been shown to support heart health and even aid in weight loss by reducing inflammation and improving metabolic health.
According to recent studies, incorporating salmon into your diet may help you feel fuller longer, a big bonus for anyone trying to shed a few pounds!
On top of that, baking these rangoons means you’re skipping the frying oil, cutting down on calories and fat.
With the average fried wonton clocking in at around 100 calories each, a baked version can be nearly half the calories, depending on the filling. Ready to dive into this tasty and health-conscious recipe?
Let’s get started!
Ingredients for Baked Salmon Rangoon
Here’s what you’ll need to whip up these mouth-watering baked salmon rangoons:
- 8 oz cooked salmon (you can use canned salmon for ease)
- 4 oz reduced-fat cream cheese, softened
- 2 green onions, finely chopped
- 1 tsp garlic powder
- 1 tsp soy sauce (low-sodium if preferred)
- Salt and pepper to taste
- 24 wonton wrappers
- Olive oil spray for brushing
Yields: Approximately 24 salmon rangoons, ideal for serving 4–6 people as an appetizer.
How to Make Baked Salmon Rangoon
Step 1: Prepare the Filling
- Cook and Flake the Salmon
If you’re using fresh salmon, bake or pan-cook it until fully cooked, then let it cool slightly. Use a fork to flake it into small pieces. Canned salmon works well here too; just be sure to drain it. - Mix It Up
In a medium bowl, combine the flaked salmon, cream cheese, chopped green onions, garlic powder, soy sauce, and a pinch of salt and pepper. Stir until the ingredients are well-blended. The mixture should be creamy and slightly chunky.
Step 2: Fill the Wonton Wrappers
- Set Up the Wrappers
Lay out the wonton wrappers on a clean, dry surface. Keep a small bowl of water nearby to help seal the edges. - Spoon and Fold
Add about a teaspoon of the salmon mixture to the center of each wrapper. Be careful not to overfill, as it will make folding more difficult. Dip your finger in water and run it along the edges of the wrapper, then fold the wonton in half to form a triangle, pressing the edges to seal.
Step 3: Bake to Perfection
- Preheat and Prepare the Pan
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or spray it lightly with olive oil. - Brush and Bake
Place the filled wontons on the baking sheet, leaving a little space between each one. Lightly spray or brush the tops with olive oil. Bake for 10–12 minutes or until they’re golden brown and crisp around the edges. For extra crunch, you can flip them halfway through baking. - Cool and Serve
Let the rangoons cool for a minute before serving. Serve them with a low-calorie dipping sauce, such as soy sauce mixed with a splash of rice vinegar and a pinch of red pepper flakes for a spicy kick!
Nutrition Information: A Low-Calorie, Flavor-Packed Treat
Each baked salmon rangoon has around 40 calories, compared to approximately 80–100 calories for a fried version. Thanks to the salmon, each rangoon is also high in protein, with about 3 grams per serving, helping to keep you fuller for longer.
For those counting calories, you can indulge in a few without derailing your diet—perfect for snacking or even as a party appetizer without the guilt.
Why Baked Salmon Rangoon Fits in a Weight-Loss Plan
With its blend of protein and healthy fats from salmon and lower fat from reduced-fat cream cheese, this recipe is both satisfying and aligned with weight-loss goals.
Research shows that high-protein snacks can help curb cravings by up to 60%, making it easier to stick to a balanced diet. Plus, the baking method slashes the fat content by over half compared to frying!
Tips and Variations
- Add Veggies: Try mixing in finely chopped bell peppers or carrots for a boost of fiber.
- Try Whole-Wheat Wontons: Whole-wheat wonton wrappers are available at some stores, adding extra fiber.
- Experiment with Seasonings: Add a dash of smoked paprika or dill for extra flavor.
Conclusion
With Baked Salmon Rangoon, you’re getting the creamy, savory flavors of traditional rangoon with the added benefit of salmon’s health-boosting qualities.
This easy-to-make recipe is ideal for anyone looking to enjoy their favorite foods without compromising on nutrition. By baking instead of frying, you’re cutting calories without sacrificing the taste or crunch factor.
Perfect for your next gathering or as a satisfying snack, these baked rangoons might just become your new go-to recipe!