Wednesday, May 24, 2017
Baked Potato Skins with Smoked Salmon and Fresh Dill
Potato skins that are served in restaurants are often deep-fried. Brushing the skins with a little olive oil and butter and then baking them reduces the fat content of this popular appetizer. Baking gives them just as good a flavour and a nice crisp texture. Here the potato skins are filled with a creamy mixture of smoked salmon, light sour cream and fresh dill.
8 small (5 oz/150 g) baking potatoes
1 tbsp (15 mL) olive oil, divided
1 tbsp (15 mL) butter
4 oz (125 g) smoked salmon
1 tbsp (15 mL) lemon juice
1/2 cup (125 mL) light sour cream
1 tbsp (15 mL) capers, drained and chopped
2 tbsp (25 mL) chopped fresh dill
Salt and pepper
Small sprigs of fresh dill
• Salmon is an oily fish and a rich source of essential omega-3 fatty acids. Smoking the salmon doesn’t destroy the beneficial oils.
• Capers, the pickled buds of a shrub mostly grown in southern Europe, are commonly used to add a salt-sour taste, and can reduce the need for added salt in a dish.
Preheat the oven to 400°F (200°C). Scrub the potatoes and dry them with a paper towel. Thread them onto metal skewers (this helps them to cook more quickly). Brush the skin of the potatoes with half the oil, then sprinkle with a little salt. Arrange on a baking tray and bake until tender, about 1 to 11⁄2 hours.
Remove the potatoes from the skewers and cut them in half lengthwise. Scoop out the flesh, leaving a layer of potato next to the skin about 1⁄2 in. (1 cm) thick. (Save the flesh for another use.) Cut each piece in half lengthwise again, and place flesh side up on a large, clean baking tray.
Melt the butter with the remaining oil and season lightly with salt and pepper. Lightly brush this mixture over the flesh side of the potato skins. Return to the oven and bake until golden and crisp, about 12 to 15 minutes.
Meanwhile, cut the smoked salmon into fine strips and sprinkle with the lemon juice. Mix together the sour cream, capers and chopped dill in a bowl, and stir in the salmon.
Allow the potato skins to cool for 1 to 2 minutes, then top each with a little of the salmon and sour cream mixture. Garnish each with a small sprig of dill and serve while the potato skins are still warm
Preparation time 30 minutes
Cooking time 1–11⁄2 hours
Each serving (4 potato skin pieces) provides: calories 167, calories from fat 45, fat 5 g, saturated fat 2 g,
cholesterol 12 mg, carbohydrate 26 g, fibre 4 g, sugars 2 g, protein 6 g.
Choices per serving: Carbohydrate 1 1⁄2, Fat 1
Eat to Beat Diabetes, Reader's Digest