These tarts are perfect as an appetizer at a dinner party, an afternoon snack or even a dish at a brunch or potluck. This is a healthy spin on quiche that uses gluten free tortillas and coconut yogurt, so you can snack guilt-free. Plus, this recipe takes only 40 minutes from start to finish and is very simple. Salmon is an incredibly nutritious food. Salmon is a fatty fish rich in a variety of nutrients and has many health benefits that we will explore in this article.
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Let’s take a look at salmon and why it has become such a popular health food. First, salmon is one of the best sources of omega-3 fatty acids on the planet. You may have heard of omegas before, but why are they so good for us? Omega-3 fats are “essential”, which means that you must get them from your diet because your body cannot make them. Omega-3 fatty acids are important for decreasing inflammation, lowering blood pressure, reducing cancer risk and improving the health of the cells lining your arteries. Salmon is also high in good quality protein. Protein is needed for healing your body after injury, bone health, muscle mass and especially during the aging process. Salmon is high in B vitamins, potassium, selenium and the antioxidant astaxanthin. As a rule of thumb, it is recommended that you consume 2 servings of cold water fatty fish per week.
- 1 4-ounce salmon fillet
- 1 tablespoon capers, drained
- 1/2 cucumber, finely diced
- 1 cup coconut yogurt (unsweetened)
- 2 tablespoons chopped coriander or parsley
- 1/2 teaspoon salt
- Pinch of dried chili flakes (optional)
- 3 medium gluten-free tortillas
- Preheat the oven to 375F. Using a large cookie cutter, cut out 12 circles from the tortillas. Line these inside a 12-cup muffin tin. Bake for 10 to 12 minutes until golden brown.
- Meanwhile, steam or poach the salmon fillet until just cooked and flaky. When the salmon is cooked, and tortillas are golden and crispy, set both aside to cool. When ready to serve, flake the salmon and mix with the yogurt, capers, coriander or parsley, salt, and chili flakes if using. Mix together roughly as this should look quite rustic, so don’t overmix.
- Divide the mix between the cooled tortilla shells and top with a sprig of coriander or parsley.
TOTAL TIME: 30 minutes PREP TIME: 10 minutes COOK TIME: 20 minutes
NUTRITION INFORMATION: Calories: 55 Fat: 2g Carbs: 5.5g Protein: 3.5g
This recipe is high in many important nutrients and is easy and quick to make. Bring this to your New Year’s party and you’re sure to impress. We hope that you try out this recipe and enjoy it as much as we do here at Exercises For Injuries. We are happy to bring you healthy and delicious recipes that contribute to your wellbeing. Happy cooking!
Want to make amazing food this New Year’s? Make sure to pick up your free copy of the New Year’s Cookbook, here!