A 1/2 portion of Salmon Wellington, weighing 124g, has approximately 260 calories. The dish is a classic British cuisine favorite that features Atlantic salmon fillet wrapped in puff pastry with a mushroom duxelles filling.
Salmon Wellington is as delicious as it sounds, and it is packed with nutrients. It is one of the most popular and classy dishes in restaurants worldwide, and it is a perfect choice for a special occasion.
In this article, we'll look at the nutritional value of this dish, how to prepare it, and the benefits of eating it.
What is Salmon Wellington?
Salmon Wellington is a classic British cuisine dish made with Atlantic salmon wrapped in a puff pastry with a mushroom duxelles filling. A Duxelles is a mixture of finely chopped mushrooms, onions, shallots and herbs that is cooked slowly in butter until it forms a smooth paste. This dish is usually served as a main course and is often accompanied with buttery mashed potatoes or sautéed vegetables. It is a dish that is both visually appealing and delicious, making it a perfect choice for special occasions. Salmon Wellington is also an excellent source of omega-3 fatty acids, which help reduce inflammation and support brain health.
Calories in Half Portion of Salmon Wellington
A 1/2 portion of Salmon Wellington weighing 124g contains approximately 260 calories. When combined with sides such as mashed potatoes or vegetables, the calorie count increases. However, Salmon Wellington is still a healthier option compared to other gourmet dishes with higher calorie counts. It is rich in nutrients and lower in fat and calories than most deep-fried and creamy dishes. If you are keeping an eye on your calorie intake, Salmon Wellington is a healthier option for a delicious and satisfying meal.
Protein Content in Salmon Wellington
A 1/2 portion of Salmon Wellington contains approximately 20 grams of protein. This dish is an excellent source of lean protein and is a perfect choice for people looking to build muscle mass or maintain lean body mass. Atlantic salmon is also rich in essential amino acids, which are crucial for healthy muscle development, tissue repair, and immune system function.
Fat Content in Salmon Wellington
A 1/2 portion of Salmon Wellington contains approximately 16 grams of fat. Most of the fat comes from the puff pastry and the Atlantic salmon. However, the dish is still relatively low in fat compared to other high-calorie gourmet dishes such as lasagna or beef Wellington. The fat content in Atlantic salmon is mostly unsaturated, making it a healthier option for people looking to maintain healthy cholesterol levels.
Carbohydrates in Salmon Wellington
A 1/2 portion of Salmon Wellington contains approximately 18 grams of carbohydrates. Most of the carbohydrates come from the puff pastry. If you are watching your carbohydrate intake, it is best to limit your consumption of the puff pastry and pair the dish with nutrient-dense sides such as roasted vegetables or a green salad.
Vitamins and Minerals in Salmon Wellington
Salmon Wellington is a rich source of vitamins and minerals. A 1/2 portion of Salmon Wellington contains the following nutrients:
- Vitamin B12 - 91% RDI
- Vitamin D - 74% RDI
- Selenium - 44% RDI
- Phosphorus - 32% RDI
- Vitamin B6 - 20% RDI
- Niacin - 19% RDI
These nutrients are essential for maintaining the body's overall health and wellbeing.
How to Prepare Salmon Wellington?
Preparing Salmon Wellington may seem daunting, but it's actually quite simple. Here's how to make it:
- Preheat the oven to 400°F (200°C).
- Season the salmon fillet with salt and pepper.
- Spread the mushroom duxelles on top of the salmon fillet.
- Roll out the puff pastry and wrap it around the salmon fillet, sealing the edges.
- Brush the pastry with an egg wash.
- Place the wrapped salmon fillet onto a lined baking tray and bake for 20-25 minutes.
- Let cool for a few minutes before serving.
Pair it with your favorite sides and enjoy your delicious homemade Salmon Wellington!
Healthy Alternatives to Salmon Wellington
If you are looking for healthy alternatives to Salmon Wellington, here are some options:
- Grilled or baked salmon fillet with roasted vegetables or a colorful salad.
- Baked sweet potato with a side of steamed broccoli and grilled chicken breast.
- Grilled or baked white fish such as cod or tilapia with a side of grilled asparagus or zucchini.
These dishes are healthy options that are easy to prepare and packed with nutrients.
Benefits of Eating Salmon Wellington
Eating Salmon Wellington has several benefits, including:
- Omega-3 Fatty Acids: Salmon Wellington is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and maintaining brain health.
- Rich in Nutrients: Salmon Wellington is rich in vitamins and minerals that are essential for maintaining optimal health, such as Vitamin B12, Vitamin D, and Selenium.
- Satisfying and Delicious: Salmon Wellington is an indulgent and delicious dish that is perfect for special occasions and moments of self-care.
Conclusion
A 1/2 portion of Salmon Wellington is a delicious and healthy option for people who love gourmet cuisine. It is rich in nutrients and lower in fat and calories than most other high-calorie dishes. Preparing it at home is simple, and it is perfect for special occasions and moments of self-care. So, if you're looking for a dish that is both satisfying and healthy, Salmon Wellington is an excellent choice. Pair it with your favorite sides and savor the luxurious indulgence it offers.
Eating well is a form of self-respect.
5 FAQ about Salmon Wellington
1. What are the ingredients in Salmon Wellington?
The main ingredients in Salmon Wellington are salmon fillet, puff pastry, spinach, cream cheese, and seasoning.
2. How do I cook Salmon Wellington?
Preheat the oven to 200°C. Put the salmon fillet on top of the puff pastry and spread the cream cheese on top. Add cooked spinach and seasoning. Wrap the puff pastry around the salmon and brush the top with egg wash. Cook in the oven for 25-30 minutes or until the pastry is golden brown and the salmon is fully cooked.
3. Is this dish healthy?
The Salmon Wellington has 260 calories per 124g/1/2 portion, which is relatively low in calories for a delicious and satisfying meal. It is also packed with protein and omega-3 fatty acids, making it a nutritious option for a balanced diet.
4. What can I serve with Salmon Wellington?
Salmon Wellington can be served with a variety of sides such as roasted vegetables, mashed potatoes, or a side salad. It pairs well with white wine or a light beer.
5. Is Salmon Wellington suitable for special diets?
Salmon Wellington can be modified to suit different diets by using gluten-free puff pastry or plant-based cream cheese. It is also suitable for pescatarian and dairy-free diets, depending on the ingredients used.