Try this omega 3 packed dish: Smoked salmon soufflé

Just because they're French, soufflés needn't be fatty. In fact, they should be light and airy, and salmon — packed with omega-3 fatty acids — adds just the right amount of flavour to this favourite.

Preparation time 20 minutes

Cooking time 55 minutes

Serves 6

Gathering your ingredients

• 275 g (2/3 lb) smoked salmon
• 300 ml (1 1/4 cups) 1% milk
• 15 ml (1 tbsp) Parmesan cheese
• 15 ml (1 tbsp) plain dry bread crumbs
• 45 ml (3 tbsp) all-purpose flour
• 3 eggs, separated
• 2 tomatoes, peeled, seeded and chopped
• 5 ml (1 tsp) coarse mustard
• 30 ml (2 tbsp) finely chopped parsley
• 30 ml (2 tbsp) finely snipped fresh chives
• 2 ml (1/2 tsp) salt1 ml (1/4 tsp) ground black pepper
• 1 egg white

Getting started

1. Place the salmon and milk in a medium pot and heat until simmering. Simmer gently until the fish begins to flake easily when tested with a fork, six to eight minutes. Remove from the heat and let the fish cool in the milk. When the fish is cool enough to handle, remove it and flake the flesh, discarding any skin and bones. Set the poaching milk aside to cool.
2. Preheat the oven, with a metal baking sheet inside, to 190°C (375°F). Coat a 1.5-litre (1 1/2-quart) soufflé dish with cooking spray. Mix together the Parmesan and bread crumbs and sprinkle over the bottom and side of the dish, turning the dish to coat evenly. Shake out any excess crumbs and reserve.
3. In a mixing bowl, combine the flour with a little of the reserved poaching milk to make a smooth paste. Heat the remaining milk in the pot until almost boiling, then pour into the flour mixture, stirring constantly. Return to the pot and bring to a boil, stirring to make a thick sauce.
4. Pour the sauce into the mixing bowl. Add the egg yolks, one by one, beating them thoroughly into the sauce. Stir in the flaked salmon, tomatoes, mustard, parsley, chives, salt and pepper.
5. In a mixing bowl, whisk or beat the four egg whites until stiff enough to hold soft peaks. Fold one-fourth of the whites into the sauce mixture to lighten it, then gently fold in the remaining whites.
6. Spoon the mixture into the soufflé dish and sprinkle the top with the reserved Parmesan and bread crumb mixture. Set the dish on the hot baking sheet and bake until well-puffed and golden brown.

Nutritional information per serving: 155 Calories, 6 g Fat (2 g Saturated Fat), 9 g Carbs, 16 g Protein, 1 g Fibre, 121 mg Chol, 697 mg Sodium, 102 mg Calcium