From the unique addition of pea butterfly flower powder to the mouthwatering combination of ingredients, these Pea Butterfly Flower Salmon Sopes are a celebration of fresh, wholesome flavors. As someone who grew up savoring the rich flavors of authentic Mexican cuisine, I wanted to elevate the nutrient content of the traditional sopes I know and love.
What Are Sopes?
Sopes are a beloved Mexican dish featuring small, thick circles of masa dough with a raised edge, cooked until achieving a delightful blend of a crispy exterior and a soft interior. Once prepared, these masa rounds serve as a versatile canvas for an array of delicious toppings. Common choices include refried beans, shredded meats, lettuce, salsa, cheese, sour cream, guacamole, and various fresh or pickled vegetables, allowing for a customizable and flavorful experience. Sopes are cherished for their unique texture, making them a popular choice as appetizers, snacks, or a main course in Mexican cuisine, capturing the rich and diverse flavors that define this culinary tradition.
Pea Butterfly Flower Salmon Sopes Ingredients
Note: The recipes for some ingredients, such as the refried beans and pickled onions, are not included in this blog. I'll save those for next time, so feel free to use your preferred versions.
- Organic Masa Flour (Corn Dough): Masa flour, made from corn, is best to get organic when you can. I use King Arthur Organic Masa Harina
- Pea Butterfly Flower Powder: Pea butterfly flower powder not only adds a vibrant hue to the sopes but also contributes antioxidants. These compounds have potential health benefits, including supporting the body's defense against oxidative stress. I also use Pea Butterfly Flower powder from Anima Mundi to my matcha!
- Wild-Caught Salmon: Wild-caught salmon is rich in high-quality protein, omega-3 fatty acids, and vitamin D. Omega-3s are known for their heart-healthy properties, supporting cardiovascular health and reducing inflammation. Choosing wild-caught salmon over farm-raised salmon is preferred due to its higher omega-3 content, more varied and natural diet, and avoidance of antibiotics and synthetic additives/ coloring.
- Avocado Oil: Avocado oil is a heart-healthy fat that contains monounsaturated fats. It also provides vitamin E, an antioxidant that supports skin health and helps protect cells from damage. Not all avocado oils are the same; most are not tested for purity, and many could be fraudulent or cut with other seed oils. I like brands like Marriane's or Chosen Foods.
- Mixed Greens or Microgreens: The mixed greens bring a variety of vitamins and minerals, including vitamins A, C, and K, as well as folate and iron (iron is best absorb when you combine iron foods + citrus). Microgreens are nutrient-dense because, despite their small size, they pack a concentrated amount of vitamins, minerals, and antioxidants providing 40X more than their mature counterparts.
- Refried Beans: Beans are an excellent source of plant-based protein, fiber, and various vitamins and minerals. They provide sustained energy, promote digestive health, and contribute to the intake of nutrients like iron and folate. I make mine from home but I'll save the recipe for another time. If you do not want to make your own and still want a good quality one, you can try these canned refried beans.
- Feta Cheese: Feta cheese goes perfectly with these sopes when crumbled on top.
- Pickled Onions: Pickled onions provide a tangy flavor and contain antioxidants. You can also slice raw sweet or red onions.
- Pomegranate Seeds: Pomegranate seeds are rich in antioxidants, particularly punicalagins and anthocyanins. These compounds have anti-inflammatory properties and contribute to heart health.
- Jalapeño Sauce/ Any Salsa: Who doesn't like a kick to their food? When I don't have homemade salsa, I use this one from Siete
- Dill: Finish your nutrient-enriched sopes with a garnish of fresh dill. Beyond its aromatic appeal, dill contributes essential vitamins and minerals, making it a wholesome addition to this revitalized Mexican classic.
- Unrefined Salt: Opt for unbleached and unrefined salt, as it retains more minerals. I use this type of salt when I cook.
- Other seasoning: I used this Savory Spice Mix from Healthyrican to season my salmon. This spice blend is made with, Himalayan pink salt, garlic, turmeric, onion, paprika, oregano, coriander, bay leaves, and cilantro.
How to Make Pea Butterfly Flower Salmon Sopes
Prepare the Masa Dough: In a large mixing bowl, combine the masa flour, salt, baking powder, and pea butterfly flower powder.
Gradually add filtered water and knead with your hands until the masa reaches a smooth, pliable consistency.
Form small balls and flatten them into discs (sopes).
Fry the Sopes: Heat avocado oil in a frying pan over medium heat. Fry the sopes for approximately 4 minutes on each side or until they achieve a golden-brown color and a slightly crispy texture. Set aside.
Season and Airfry the Salmon: Rub avocado oil on the salmon then season with the Savory Spice from Healthyrican.
Airfry the salmon at 390°F for 8 minutes or until the salmon is cooked to perfection
Prepare the Toppings: Have all your toppings ready to create a beautiful ensemble. Whether you choose to use Siete organic canned refried beans or prefer to make your own, the choice is yours
Assemble the Sopes: Once the sopes are ready, it's time to assemble. Spread a layer of sour cream and refried beans on each sope, followed by a handful of mixed greens. Top with a generous piece of seasoned salmon (or you may shred the salmon piece), crumbled feta cheese, pickled onions, a sprinkle of pomegranate seeds, a drizzle of Siete Jalapeño sauce, and a garnish of fresh dill.
And there you have it! These Nutrient-Enriched Pea Butterfly Flower Salmon Sopes pay homage to the essence of Mexican cuisine while embracing a healthier approach. Buen Provecho (Enjoy)! Let me know what you think!
Pea Butterfly Flower Salmon Sopes
- 1 lb finely ground corn masa flour King Arthur Organic Masa Harina
- 1 tsp baking powder without aluminum
- 1 tbsp pea butterfly powder
- 2 tsp salt
- 3 cups filtered water
- 2 cups avocado oil
- 4 fillet wild-caught salmon
- sour cream I like the Kalona SuperNatural™ Organic Sour Cream or Forager if you want dairy-free
- 1 can refried pinto beans
- mixed greens or microgreens
- feta cheese
- pickled onions
- pomegranate seeds
- jalapeño sauce or any homemade salsa
- In a large mixing bowl, combine the masa flour, salt, baking powder, and pea butterfly flower powder. Gradually add filtered water and mix with your hands until the masa reaches a smooth, pliable consistency. Knead for approximately 5 minutes.
- Form small balls and flatten them into discs (sopes) with both hands
- Heat avocado oil in a frying pan over medium heat. Fry the sopes for approximately 4 minutes on each side or until they achieve a golden-brown color and a slightly crispy texture. Set aside.
- Preheat the Airfryer to 390℉ (if you have an oven/airfryer like mine it requires to preheat first). Rub avocado oil on the salmon then season with the Savory Spice from Healthyrican.
- Airfry the salmon at 390°F for 8 minutes or until the salmon is cooked to perfection
- Once the sopes and salmon are ready, it's time to assemble. Spread a layer of sour cream and refried beans on each sope, followed by a handful of mixed greens or microgreens. Top with a generous piece of seasoned salmon (or you may shred the salmon), crumbled feta cheese, add pickled onions, a sprinkle of pomegranate seeds, a drizzle of Siete sauce, and a garnish of fresh dill. Enjoy!