Because Your Brain Deserves Better Than Cereal for Dinner
We’ve all been there. The fridge is looking sad. The motivation is MIA. Your brain is foggy from a long day, and your heart’s not exactly singing at the idea of dirtying five pots.
This is your moment to shine — or at least slightly shimmer — with a Salmon, Spinach & Dill Omega-3 Pie. A solo-sized ramekin packed with creamy salmon, soft sautéed spinach, a hint of dill, and topped with a savoury almond-oat crumble that bakes up golden and crisp.
It tastes indulgent, but it’s secretly good for your ticker, your nervous system, and your energy levels. It’s the kind of dinner you can eat in your pyjamas, but still feel like a grown-up.
Theme: Brain & Heart Health
Hero Nutrients: Omega-3, Vitamin D, B12
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 1 (and yes, you’ll want the whole thing)
🐟 Why Salmon is a Smart Move for Solo Eaters
Let’s talk about the not-so-secret weapon in this recipe: Omega-3 fatty acids.
These good fats:
- Help regulate mood and reduce anxiety
- Support memory and focus (handy if you keep walking into rooms forgetting why)
- Promote heart health and reduce inflammation
- Come conveniently in a can. Yes — canned salmon counts.
We’re pairing it with spinach (for iron and fibre), dill (for flavour and antioxidants), and a cheeky little cream cheese swirl to hold it all together. Then it gets topped with a savoury crumble made from almond meal and oats — think of it like a savoury cobbler hat for your pie.
🛒 Ingredients You’ll Need
This recipe is built from pantry and fridge staples. Minimal faff, maximum flavour.
Filling:
- 90g (about ½ cup) canned salmon in springwater, drained (or fresh cooked salmon if you’re feeling flash)
- ½ cup baby spinach, chopped
- 1 tbsp red onion, finely diced
- 1 tbsp light cream cheese
- 1 tsp fresh or ½ tsp dried dill
- Salt and pepper to taste
Crumble Topping:
- 1 tbsp almond meal
- 1 tbsp rolled oats
- ½ tsp olive oil or butter (melted)
- Pinch of salt
👩🍳 Step-by-Step Instructions
🔪 Prep Time: 10 mins
🔥 Bake Time: 20 mins
🥘 Equipment: 1 ramekin (10cm), small pan, small bowl
1. Sauté the Spinach
Heat a non-stick pan over low heat. Toss in your chopped spinach and red onion with a tiny splash of water or oil. Cook for 2–3 minutes until spinach is wilted and onions are soft. Let it cool slightly.
2. Mix the Filling
In a bowl, combine the sautéed spinach and onions with the salmon, cream cheese, dill, salt and pepper. Stir gently until creamy and well mixed. If using fresh salmon, flake it in now.
Spoon the filling into your ramekin and smooth the top.
3. Make the Crumble
In a small bowl, mix almond meal, oats, olive oil (or melted butter), and a pinch of salt. You’re aiming for a breadcrumb-like texture. Sprinkle this over the top of your filling.
4. Bake to Perfection
Place your ramekin in a preheated 180°C (fan-forced) oven for 15–20 minutes, or until the top is golden and toasty and the filling is bubbling underneath.
Optional: Garnish with extra dill or a wedge of lemon before serving.
🕒 Meal Prep Timeline
This pie comes together in under 30 minutes — even faster if you’ve got leftover cooked salmon.
| Task | Time |
|---|---|
| Sauté spinach/onion | 3 mins |
| Mix filling + assemble | 5 mins |
| Make crumble topping | 2 mins |
| Bake | 20 mins (hands-off) |
| Total active time | 10 mins |
🥶 Storage & Reheating Tips
- Fridge: Keeps well covered in the fridge for up to 2 days. Reheat in oven (180°C for 10–12 mins) or gently in the microwave (1.5–2 mins, crust may soften).
- Freezer: Best frozen before baking — freeze the assembled pie (without crumble) in the ramekin, covered. When ready to eat, thaw, add crumble topping, and bake fresh.
- Make-Ahead Hack: Make a double batch of the crumble topping and keep it in a jar — sprinkle it over soups or baked veg too.
🧂 Ingredient Swaps & Variations
- No cream cheese? Use ricotta, Greek yoghurt, or even hummus for a different twist.
- No salmon? Tinned tuna works just fine, or swap in flaked smoked tofu for a vegan option.
- No almond meal? Use ground sunflower seeds or just double the oats.
- Low-carb? Skip the oats and do an almond + sesame seed mix.
👩⚕️ GP & Nutritionist’s Take
This dish is particularly brilliant for solo eaters who struggle to get enough omega-3s or B12 (especially if you’re mostly plant-based or prone to fatigue).
- Canned salmon is one of the most budget-friendly ways to get brain-boosting nutrients like DHA, EPA, vitamin D, and B12 — without needing to cook a whole fillet.
- Spinach and dill add antioxidants and gentle fibre to support digestion.
- The almond and oat crumble gives you sustained energy without the sugar crash of traditional comfort foods.
Great for: busy workdays, post-gym recovery meals, or days when you need a pick-me-up but also want to eat like someone who owns a yoga mat (even if it’s just for show).
💬 Hungry for More?
Tried this pie? Share your solo salmon masterpiece in the comments or tag @Plan4One on Instagram. Bonus points if you eat it in your dressing gown while watching crime documentaries. IYKYK.
Plan4One.com | Small Dinners, Big Nutrition
