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Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

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Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

Easy Light Lunch for a 5:2 Diet Day:

Salmon and Spring Onion Gratins (250 Calories)

Recipe

Salmon and Spring Onion Gratins (Low-Calorie)

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

Sometimes, when I am busy, it’s quite hard to think up new and easy recipes to make and enjoy on my 5:2 diet “fast days” where I have a limit of 500 calories to eat in one day – I do have well over eighty 5:2 diet recipes already posted on Lavender and Lovage, and I do use lots of them regularly, but I also like to try new recipes now and then, so this is my latest 5:2 diet (low-calorie) recipe creation, a quick and easy baked salmon and onion gratin that is on the table in half an hour and is filling and extremely tasty. The other GREAT thing about this recipe is that it is made with ingredients that most people will have to hand – tinned salmon, eggs and spring onions – although any other onions can be used in the absence of spring onions.

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

These individually baked salmon and spring onion gratins are only 250 calories per serving and when served with steamed broccoli as an accompaniment the total calorie value for this meal is only 285 calories, making it the perfect main meal to enjoy on a low-calorie fast day. These gratins puff right up and are very filling, and it is very comforting to have a hot meal with all of this awful winter (and stormy) weather we have been having lately. These delightful gratins would also make a fabulous starter for a dinner party – just bake them in four smaller ramekins and serve with salad and some crusty bread.

Salmon and Spring Onion Gratins

Salmon and Spring Onion Gratins

I am lucky enough to have my own chickens and even though it is still winter, they are in fill laying mode, and I am getting about 4 dozen eggs a week, so any recipes that use eggs are also welcome! You can use fresh cooked salmon for these gratins too, but curiously enough, I find that tinned salmon works better and the gratins are fluffy and light. On a non-fast or diet day, I like to serve these with acres of crusty bread, as well as steamed greens and salad, and I also add a little grated Cheddar cheese for a golden, melted topping too.

Salmon and Spring Onion Gratins

Salmon and Spring Onion Gratins

I hope you will enjoy these easy to make salmon and spring onion gratins if you make them, do be careful to drain your salmon well and I also like to take any dark skin off the tinned fish, as well as removing any of the bones. If you drain the salmon well as well as remove the skin, you should be left with 200g from a 213g tin. Also, if you use red salmon instead of pink salmon, don’t forget to add the extra calories, which will be an extra 50 calories per serving. (135 to 139 calories per 100g for pink salmon and 190 calories per 100g for red salmon) That’s it for today, see you soon with more new recipes, as well as a new giveaway. Karen 

Salmon and Spring Onion Gratins

Salmon and Spring Onion Gratins

Salmon and Spring Onion Gratins (Low-Calorie)

Print recipe
Salmon and Spring Onion Gratins (Low-Calorie)
Serves 2
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
Allergy Egg, Fish
Meal type Lunch, Main Dish, Snack, Starter
Misc Pre-preparable, Serve Hot
Occasion Casual Party, Christmas, Easter, Formal Party, Valentines day
Region British
By author Karen S Burns-Booth
Easy to prepare, these little salmon gratins are only 250 calories per serving and make a filling and tasty low-calorie meal for anyone on the 5:2 diet. Serve with 100g of steamed broccoli for an extra 35 calories, for a delicious meal under 300 calories.

Ingredients

  • 1 x 213g tin pink salmon (drained weight 200g)
  • 2 spring onions (trimmed and sliced finely)
  • 4 small eggs
  • juice of half a lemon
  • sea salt and black pepper
  • 4 sprays of low-fat spray oil (I used Fry Light)

Note

Easy to prepare, these little salmon gratins are only 250 calories per serving and make a filling and tasty low-calorie meal for anyone on the 5:2 diet. Serve with 100g of steamed broccoli for an extra 35 calories,  for a delicious meal under 300 calories.

Directions

Step 1 Pre-heat oven to 180C/375F/Gas 5
Step 2 Grease two oven-proof dishes, larger than a ramekin, about 4"/10cms in diameter with some fry light low-fat, low-calorie spray.
Step 3 Whisk the eggs in a bowl and season then them salt and pepper; add the juice of half a lemon and the chopped spring onions, mix well.
Step 4 Drain the salmon and rake any dark skin off, as well as discarding the bones if you don't like them. Mash the salmon up and add it the egg mixture, folding it in gently.
Step 5 Pour/spoon the salmon egg mixture into the prepared dishes, and bake for 20 to 25 minutes, or until the gratins have puffed up, are golden brown and the centre has set and is firm to touch.
Step 6 Serve immediately with a wedge of lemon, salad and steamed broccoli.
Salmon and Spring Onion Gratins

Salmon and Spring Onion Gratins

As this fabulous little dish is on the table in 30 minutes, I am entering it into Speedy Suppers, which is a new monthly challenge hosted by Sarah of Dinner with Crayons and Katie of Feeding Boys, the criteria being a dish must take 30 minutes or less to make.

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

Easy Light Lunch for a 5:2 Diet Day: Salmon and Spring Onion Gratins (250 Calories) Recipe

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Comments

  1. Sarah, Maison Cupcake says

    I think Ted would like these, I can imagine them with all types of fillings. If it’s not a 5:2 day do you think you could have some cheese on top? 😉

    Thanks for submitting to the first Speedy Suppers!

    Reply

    • Karen says

      Thanks Sarah! Yes, cheese is allowed on a non-fast day – I mention it in the main body of the post, mature Cheddar for a golden topping! 🙂 Karen

      Reply

    • Karen says

      Thanks GG! Yes, mum also says that tinned salmon is better in fish cakes too……and it’s so handy to have a tin tucked away for a scratch meal when time is tight.

      Reply

  20. Heidi Roberts says

    Love the individual portions, much easier to portion control. The salmon and eggs are a great combination too.

    Reply

  21. rachel says

    Made these last night for all the family, it was my fast day – they went down a treat! Hubby & kids loved them so thank you! Was feeling a little lost after losing my 5:2 book – so after finding your blog im feeling full of confidence again!! Making the chorizo and butter bean stew for tonight – cant wait to try it!

    Reply

  23. Trevor aka The Burger Nerd says

    Diet or no diet, I think the main thing is how delicious this looks. I think anyone can appreciate what a nice lunch this dish would be. And I can’t believe it’s only 250 calories. Thanks for sharing the recipe. Cheers!

    Reply

  25. Christy says

    Hi, Im totally New to the whole 5:2 idea. first day browsing! I made this recipe immediately whilst browsing some more on your website! I didnt have Salmon unfortunately, so used tinned tuna instead. very filing and handy stand by when your in a rush or picking mode sets in!

    Reply

  26. Penny says

    I made this last night and served it up with some sugar snap peas. For me, I think 100g of the salmon is too much (and funny how my 213g tin of salmon actually came in at 174g!!) so I’ll take it down to about 75g next time.

    But it was delicious – so filling. Thanks for sharing!

    Best wishes,

    Penny

    Reply

    • Karen Burns-Booth says

      Thanks Penny! I used 100g salmon as my husband is also on the 5:2 diet and wanted a “meatier” filling! Yes, the DRAINED weight of a tin of salmon will come in lighter….they usually state on the tin what the drained weight is.

      Reply

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