Salmon Tourtiere

This Salmon Tourtiere recipe turns inexpensive, nutrient-dense (bones and all) canned salmon into a warm, comforting and delicious meal. Tourtiere is a French Canadian meat pie dish. So, Salmon Tourtiere is a nutrient-dense take on a traditional recipe. Move over tuna casserole, this Salmon Tourtiere is packed with nutrition and the whole family will love it!  Make it as a meat pie (double crust) or as a pot pie (as shown). 

Featured Ingredients

Salmon is an incredible source of over twenty nutrients including vitamins, minerals, functional fats, and phytonutrients. It is a top food source of EPA & DHA, offering over 50% of the daily value per 4-ounce serving, and comes in a variety of types that you can easily find at your grocery store including farmed Atlantic salmon, wild Atlantic salmon, sockeye salmon, pink salmon and coho salmon.

When taking into account resistant starch, green plantains are a top food source of fiber, which serves as food for our gut microbiome. Per 1-cup serving, they also deliver at least 10% or more of the daily value of 12 other nutrients including vitamins, minerals, and phytonutrients.

Onions possess potent antimicrobial activity, protecting against various bacteria, fungi, molds and yeast.  The antibacterial activity of red varieties is higher than that of yellow and white varieties!

Wild Atlantic Salmon Nutrients

Green Plantain Nutrients

Onion Nutrients

Salmon Tourtiere

Nutrivore Score: 355

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 6

Calories 538kcal

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Ingredients

• 1 batch Gluten Free Pie Crust
• 3 large green plantains or sub potatoes
• 3 cups chicken broth
• 3 tablespoons olive oil or any cooking fat you like
• 1 medium onion diced
• 1/2 teaspoon salt plus more to taste
• 1 teaspoon savory
• 1 clove garlic minced
• 2 15 oz cans salmon or 1.5 to 2 pounds cooked fresh or smoked salmon or trout

Instructions

• Prepare pie crust. Keep dough in the fridge until you’re ready to roll it out.
• Peel plantains and cut into 1″ chunks. Bring broth to a rolling simmer in a medium saucepot over medium-high heat. Add plantain and simmer, uncovered, until plantain is soft, about 15 minutes.
• Meanwhile, heat olive oil over medium heat in a small frying pan. Add onion and cook, stirring relatively frequently, until browned, about 8 minutes.
• Remove plantains from heat and drain and reserve the liquid. Mash by hand with a sturdy fork or potato masher, adding back in broth until you have a thick mashed potato texture.
• Add salt to plantains. Taste and adjust seasoning if needed. Add savory and minced garlic.
• Drain both cans of salmon. With a fork, incorporate into the plantain mixture. You want to have chunks of salmon and plantain and not make it too smooth in texture.
• Preheat oven to 375F.
• Prepare your dish. If making a meat pie, use a 9″ deep dish pie plate. If making a pot pie, an 8″ or 9″ casserole dish works well. Roll out pie crust. If making a meat pie, lay a bottom layer in the bottom of pie plate.
• Add salmon mixture to your dish, spreading out to evenly fill the dish. Gently layer pie crust over the top. Go ahead and get fancy with some crimped edges and using any extra pie crust to make fun shapes to layer on the top. Also, make sure to cut a couple of slits into the crust for venting.
• Bake for 45 minutes, until crust is starting to brown. Remove from oven and serve!

Nutrition

Nutrition Facts

Salmon Tourtiere

Amount per Serving

Calories

538

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

5

g

31

%

Trans Fat

 

0.04

g

Polyunsaturated Fat

 

4

g

Monounsaturated Fat

 

10

g

Cholesterol

 

120

mg

40

%

Sodium

 

1288

mg

56

%

Potassium

 

935

mg

27

%

Carbohydrates

 

49

g

16

%

Fiber

 

3

g

13

%

Sugar

 

3

g

3

%

Protein

 

37

g

74

%

Vitamin A

 

96

IU

2

%

Vitamin C

 

20

mg

24

%

Calcium

 

419

mg

42

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Note: you can use hot-smoked; freshly steamed, baked or poached; or leftover salmon or trout for this dish