Asparagus Salmon Crepes: A Delicious and Nutritious Brunch Delight
These crepes are a crowd pleaser and sure to wow your guests! Brunch is one of my all time favourite meals for it's savoury and sweet flavour profiles. You really can get a little bit of everything!
These Asparagus Salmon Crepes have in mind those wanting to gain weight. At a whopping 228calories per wrap, it's very easy to consume a lot of calories with this recipe. The crepes are light and savoury, making it easy on your stomach to consume a large portion. The savoury profile will prevent taste fatigue, meaning it will be easy to repeat this meal in your rotation.
This dish has a high amount of protein - 3 crepes will give you over 30g of protein to support muscle growth. It's chocked full with high quality complete proteins coming from the cows milk, smoked salmon and egg.
This dish has a secret weapon as well - omega-3s from the fatty fish. Salmon is rich in EPA and DHA omega-3s which are essential for brain health! These fatty acids help alleviate inflammation throughout the body and are crucial for cognitive function. By including salmon in your diet, you’re not only enjoying a delicious meal but also replenishing your body’s stores of these critical nutrients.
These Asparagus Salmon Crepes are more than just a tasty brunch option—they’re a nutrient-dense dish that supports weight gain and muscle growth, while delivering the brain-boosting benefits of omega-3s. Serve these at your next brunch gathering, and you’ll not only impress your guests with your culinary skills but also provide them with a meal that’s as nourishing as it is delicious. So, go ahead and add this recipe to your brunch lineup; it’s sure to become a favorite in no time!
Asparagus and Salmon Crepes
 |
Courses: Brunch, Main Dish Categories: Seafood Serving size: 6 Preparation time: 20 mins Cooking time: 45 mins |
Ingredients
Crepes:
1 large egg
1 cup all purpose flour
1 cup 3% milk (or preferred)
⅛ Tsp salt
1 tbsp cooking oil
Filling:
1tbsp cooking oil
½ Cup onion, chopped
2tbsp flour
1½ cups 3% milk (or preferred)
1 lb fresh asparagus, trim tough ends and finely chop
4oz smoked salmon, chopped (or more if desired)
¼ Tsp salt
⅛ Tsp pepper
Optional: Capers & Lemon slices to top
Directions
Crepes: whisk first four ingredients in a medium bowl. Pour 1/3 cup batter into pan with oil, spread batter thinly and cook on medium heat. Swirl pan to spread batter. Cook for about 1 minute until top is set and brown spots appear on bottom. Turn over. Cook until brown spots appear on bottom.
Transfer to plate. Repeat with remaining batter, heating more cooking oil, if necessary, to prevent sticking. Makes 6 crepes. Cover to keep warm.
Filling: Heat cooking oil in large saucepan. Add onion and cook on medium heat. Cook stirring often, until onion is softened but not yet translucent. Add flour and stir for 1 minute.
Add milk, stirring constantly for 3-5 minutes. Add asparagus. Stir asparagus and cook for 4-8 minutes until thickened. Add remaining 3 ingredients and remove from heat. Stir in remaining ingredients and spoon into crepes. Makes 6 filled crepes.
Squeeze lemon slice on top of crepes for added flavour. Optional: add capers on top to serve.
Nutrition
Amount per serving
Serving size: 1 filled crepe
Calories: 226
Total Fat: 11g
Sodium: 540mg
Total Carbohydrate: 21g
Dietary Fiber: 2g
Protein: 12g
Aim to eat 3-5 crepes if your goal is weight gain
Aim to eat 1-2 crepes if your goal is weight loss
Analyzed using VeryWell Fit: Recipe Calorie and Nutrition Calculator (verywellfit.com)
Inspired and adapted from Company's Coming That's a Wrap Cookbook.
If you liked this, click Follow Page for more