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Home > Recipes > Crustless salmon quiche

Crustless salmon quiche

Crustless salmon quiche with a piece cut out and sitting alongside, served on a timber board with a white napkin underneath. 
(4)
Preparation time: 10 minutes
Cooking time: 40 minutes
Serves: 6
Gluten free
,
Nut free
Crustless salmon quiche with a piece cut out and sitting alongside, served on a timber board with a white napkin underneath. 
  • 1.5 serves of vegetables per 
  • serving
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Ingredients

2 tsp olive oil and extra for greasing
1 small onion, diced
1 zucchini, grated
½ cup frozen peas
6 eggs
½ cup reduced-fat milk
1 tbsp parsley, chopped
1 tbsp dill, chopped (optional)
1 cup baby spinach
185 g can pink salmon in springwater, drained
1/3 cup reduced-fat cheese

Savvy swaps

You can swap:

Quiche dish
20 cm round cake tin
Salmon
Canned tuna
Baby spinach
3-4 cubes of frozen spinach, cooked and drained well.
Zucchini
6 sliced mushrooms
Frozen peas
Fresh or canned peas

Tips

  • Making homemade quiches allows you to reduce the fat and salt and add vegetables.  
  • Eggs provide Vitamin A. Vitamin A supports your immune system. 
  • Baby spinach provides folate. Folate helps reduce tiredness.  

  • This is a good recipe for using up leftover cooked salmon or spinach. 
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ zucchinis to help reduce food waste. 
  • Leftover parsley can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 

  • To save money you can use canned tuna instead of salmon. 
  • To save money try growing your own herbs, like parsley and dill, in the garden or in pots.   
  • Eggs provide a low cost, easy to prepare source of protein and other nutrients. 

Method

Step 1
Pre-heat the oven to 180°C. Grease a quiche dish with olive oil.

Step 2
Heat olive oil over medium heat in a frypan.  Cook the onion until it’s soft.  Add the zucchini and peas and cook for a further 2 minutes.  Set aside.

Step 3
Whisk together the eggs, milk and herbs in a large bowl.  Add the onion mixture and stir.

Step 4
Pour half the mixture into the quiche dish, top with the baby spinach and salmon then pour the remaining mix over the top. Sprinkle with cheese.

Step 5
Bake for 30-40 minutes or until set.

Food safety tip: if you are taking leftovers for lunch, quiche needs to be kept cold so pack an ice brick. 

Tips

  • Making homemade quiches allows you to reduce the fat and salt and add vegetables.  
  • Eggs provide Vitamin A. Vitamin A supports your immune system. 
  • Baby spinach provides folate. Folate helps reduce tiredness.  

  • This is a good recipe for using up leftover cooked salmon or spinach. 
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ zucchinis to help reduce food waste. 
  • Leftover parsley can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 

  • To save money you can use canned tuna instead of salmon. 
  • To save money try growing your own herbs, like parsley and dill, in the garden or in pots.   
  • Eggs provide a low cost, easy to prepare source of protein and other nutrients. 

Rating

4.3
(4)

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