Tuesday, April 12, 2011

Reduced Fat Salmon and Pea Quiche

This quiche has been in my pending to-bake list for ages. This recipe uses no cream and use healthy ingredients which are as "low fat" as possible. In fact, this quiche is surprisingly good!

The only shortcoming is that the base of this pastry is not as crispy as those that have been blind baked and have higher fat content. Apart from this, I wouldn't mind making this quiche again for its healthy content.

Unlike most regular quiches which contain half cup or more amount of cheese, this quiche has a humble amount of only two tablespoon of Parmesan cheese and yet cheesy enough to be tasty. Thus, I'm submitting this post to the Aspiring Bakers #6: Say Cheese! (April 2011) hosted by Jean from Noms I must.

Jean, the proud owner of the blog, Noms I must, is an amazing food blogger. Jean and I started blogging about the same time last year. Since then, she had made a great variety of cakes and biscuits. Visit her blog and you will be amazed with her recipes collection. 

 

Here's the recipe from Super Food Ideas magazine, October 2010 issue
(with my minor modification in blue)

210g can red salmon, drained, skin and bones removed, flaked
1/2 cup frozen baby peas
4 green onions, thinly sliced (I use 1/2 medium red onion, diced and cook it with 1 tsp of oil)
1 tablespoon chopped fresh dill (I replace this with my home grown chives)
1 teaspoon finely grated lemon rind
4 sheets filo pastry
Alfa One rice bran oil cooking spray
4 eggs
1/4 cup reduced-fat milk (I use regular milk)
2 tablespoons finely grated Parmesan cheese
Mixed salad leaves, to serve

1. Preheat oven to 200°C/180°C fan-forced. Lightly grease a 2.5cm deep, 11.5cm x 34cm (base) loose-based fluted tart pan.
2. Place salmon, peas, onion, dill (chives) and lemon rind in a bowl. Stir to combine.
3. Place 1 sheet filo on a flat surface. Spray with oil. Repeat, layering, with remaining filo and oil. Line base and sides of prepared pan with filo. Spoon over salmon mixture.
4. Whisk eggs, milk and parmesan in a bowl. Pour over salmon. Roll up overhanging filo sides. 5. Bake for 35 minutes or until golden and just set. Serve with salad leaves.

Happy Baking.

28 comments:

  1. Yum! That is such a yummy looking savory tart/quiche. I've never eaten one before because it's very fat, but it seems very yummy. Thanks for sharing this light version.

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  2. I just realized that I don't have a single salmon recipe on my blog and I cook salmon like twice a week. The quiche sounds so delicious!

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  3. It looks gorgeous. Peas and salmon are not a combination I'd usually think of!

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  4. WOW! i've never made a quiche before. but you put it off so nicely and it look extremely yummy! (: (:

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  5. Your quiche looks amazing. I love salmon in anything and this looks especially yummy!

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  6. That is very beautiful and I am loving the low fat!

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  7. I love quiche too and this minimum milk and cheese version will be on my to-try list! Looks really good despite the low diary :)

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  8. Looks so very yummy and filling...

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  9. Your quiche looks deliciously awesome ! I am hungry for a slice now !

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  10. Fantastic quiche, can finish it immediately..

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  11. Looks like a perfect spring dish!

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  12. Beautiful pics and yummy recipe! LOL

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  13. This quiche looks lovely and yummy!

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  14. look heavenly to me dear Zoe! gloria huggs!

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  15. the fillings sounds delicious and i like the idea of filo sheets here !

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  16. I love quiche! I don't think I've ever had salmon in it. That sounds like it would be super tasty!

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  17. Yum! This quiche combinations sounds delicious! Can't wait to make this one soon!

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  18. This sounds delicious! We love salmon and are trying to eat it more often. I especially love that this is reduced fat. :)

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  19. I've never made quiche beore, but after seeing your pics, time to consider!!

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  20. Salmon in a tart and low fat, this is a perfect idea!Looks scrumtious!

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  21. I loveeeeee how you made this quiche..looks amazingly delicious!!!!

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  22. This looks sooo good. Can I have a piece? Great photos and great blog. Thanks for sharing

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  23. Yum!!! This looks do delicious. I'm going to copy your recipe for my child's birthday party. Thank you for sharing.

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