Beetroot, salmon, dill & crème fraiche tarts

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Beetroot, salmon, dill & crème fraiche tarts

Quick and easy tarts, ideal for using up leftover poached salmon and perfect as either a light lunch or as nibbles at a party.


Serves: 4 as a light lunch or 8 as party nibbles

Cooking Time: 15-20 minutes

Preparation Time: 10 minutes

You’ll need:

1 sheet ready-rolled puff pastry

2 packs traditional cooked beetroot, drained

350g cooked salmon (or hot smoked salmon fillets)

3 tbsp full fat crème fraiche

Small bunch of dill chopped

Salt & freshly ground black pepper


What to do:

Preheat the oven to 220°C

Unroll the sheet of pastry and cut into 4 equal rectangles. If you want to make smaller tarts for a party buffet, cut into 8 rectangles. Arrange on a baking sheet, leaving a little room around each, and score a fine line 5mm in from the edge all around each piece of pastry creating a border.

Slice the beetroot into narrow wedges. Flake the salmon into bite sized pieces. Arrange the beetroot and salmon onto the pastry, keeping within the border.

In a small bowl mix together the creme fraiche and dill and season with a little salt and pepper. Spoon a little onto the centre of each tart.

Bake in the oven for around 15-20 minutes until the pastry is crisp and golden. Small tarts will take a little less time.

Beetroot’s health benefits

Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C as well as carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day. For more reasons to love beetroot, see below:

  • Reduces blood pressure and the risk of heart attacks and strokes – Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks.
  • Powerful antioxidant properties – Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.
  • Folic acid – Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw beetroot.
  • Reduces risk of osteoporosis – Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculo-skeletal health and reducing the risk of osteoporosis.
  • Lowers cholesterol – Beetroot contains soluble fibre, which has also been shown to have cholesterol lowering capabilities. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.
  • Stabilises blood sugar – Beetroot is virtually fat free and low in calories. Although it has a ‘medium’ GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.
  • Helps slow progression of dementia – A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.

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