Keto Flammkuchen (tarte flambée) with a courgette base and wild salmon

Keto Flammkuchen (tarte flambée) with a courgette base and wild salmon: savoury, creamy and fresh. With courgette, smoked wild salmon, mozzarella, crème fraîche and fresh dill.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 340 kcal per serving
• Protein: 22 g
• Fat: 26 g
• Carbs: 6 g

Ingredients

• 100g smoked wild salmon
• 1 large egg
• 2 courgettes
• 1/2 red onion, grated
• 100g firm mozzarella
• 150g crème fraîche or soured cream
• Pepper
• Salt
• 1 bunch of dill
• 1 pinch of nutmeg

Method

You’ll need: oven · baking tray · grater

1. Preheat the oven to 200 °C (180 °C fan) and line a baking tray or dish with baking paper.
2. Coarsely grate the courgettes, salt lightly and leave to stand briefly. Then squeeze them out well so the base doesn't turn watery later.
3. Mix the courgette with the egg, grated mozzarella, nutmeg, pepper and a little salt. Spread the mixture thinly on the tray or in the dish.
4. Pre-bake the courgette base at 200 °C for 15–20 min, until it firms up slightly and takes on some colour at the edges.
5. Spread the crème fraîche or soured cream over the base and top with the red onion and smoked wild salmon. Bake for another 5 min at 200 °C, until everything is hot and the top looks lightly golden brown.
6. Scatter with fresh dill, leave to cool briefly and serve warm.

Good to know

When dinner needs to be quick, this is the kind of recipe that still tastes like something special. Juicy, savoury and pleasantly light.

Swaps

Smoked wild salmon → fresh trout or oven-baked salmon (less processed, usually less salty) Crème fraîche → Greek yoghurt 10% or soured cream (more protein or similarly creamy, depending on how rich you want it) Firm mozzarella → soft goat's cheese or ricotta (often easier to spread, more flavour, stays juicy) Red onion → leek or finely sliced shallot (milder, goes well with the dill)

Allergens

Contains fish, egg and milk; raw onion can sometimes be strong for sensitive children, and during pregnancy smoked fish is only a good idea if it's thoroughly heated.

Frequently asked questions

Which fatty acids are in wild salmon?

Wild salmon mainly contains the long-chain omega-3 fatty acids EPA and DHA. Their content varies a little depending on the fishing area and season.

What does courgette provide besides being low in carbs?

Courgette contains lots of water as well as small amounts of potassium, vitamin C and folate. It also has some fibre, mainly in the skin.

Does red onion suit a sensitive stomach?

It varies. Red onion contains fructans, which can cause symptoms in sensitive people or with IBS.

What's the difference between crème fraîche and soured cream in terms of what they contain?

Crème fraîche usually contains more fat and is therefore creamier; soured cream is a little thinner and tangier. Both provide milk fat, some protein and, depending on the product, calcium.

How much vitamin D is in smoked wild salmon?

Salmon is one of the well-known foods that naturally contain vitamin D, but the values can vary a lot. Smoking doesn't fundamentally change the content much; the species and origin of the fish matter more.