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Low Fat Salmon Quiche recipe

Low Fat Salmon Quiche recipe



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  • Recipes
  • Dish type
  • Pies and tarts
  • Quiche
  • Salmon quiche

As my husband and I are trying to eat more healthily these days, i have adapted a basic quiche recipe and replaced some of the ingredients with lower fat ingredients - it's just as tasty as the original, but better for you!


Tyne and Wear, England, UK

29 people made this

IngredientsServes: 6

  • Pack of ready made shortcrust pastry
  • 1 onion - chopped
  • 1 stick of celery - chopped
  • 1 yellow pepper - chopped
  • 1 tablespoon of oil
  • 2 tablespoons flour
  • 1 tin of salmon - retain salmon liquid
  • 1 egg
  • 2 egg whites (you can use powdered made up as per directions)
  • 300 gm low fat cotage cheese
  • 2 tablespoons grated parmesan
  • 2 tablespoons dried parsley

MethodPrep:15min ›Cook:40min ›Extra time:5min › Ready in:1hr

  1. Roll out pastry and line 24cm quiche dish.
  2. Drain and flake the salmon - retaining the liquid.
  3. Heat oil in pan and gently saute onion, celery and pepper until soft. Blend in the flour and add the reserved salmon liquid and the flaked salmon and stir until combined. Pour into prepared pastry case.
  4. Beat together the egg whites, whole egg, cottage cheese, parmesan and parsley then pour into pastry case.
  5. Bake at 200C/Gas 6 for 40 minutes or until the top is set.
  6. Serve with a mixed salad and new potatoes - enjoy!

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Reviews & ratingsAverage global rating:(3)

Reviews in English (2)

Made this as suggested - it was so easy and mostly cupboard ingredients. Very tasty indeed.-15 Aug 2009

Very tasty made it without pastry so it made it more low fat yum yum-06 Aug 2015


16 Best Tinned Salmon Recipes

Avoiding a trip to the supermarket, and trying to use up what you already have in your kitchen cupboards? If so, it’s well worth considering tinned salmon recipes.

Salmon is nutrient dense, one of the best sources out there of omega-3 fatty acids, jam packed with protein, and low in saturated fat. With around 130 calories per 100 grams, and it being classed as a Free Food on Slimming World, it’s a great option if you’re trying to lose weight or lead a healthier lifestyle.

It’s also readily available, relatively inexpensive, and has a long shelf life.

Though I love a tin of salmon simply served in a sandwich, there are so many more possibilities for turning it into a tasty and satisfying meal for the whole family.

Check out the best tinned salmon recipes from around the web…


Directions

It may seem odd to start a reduced fat recipe with bacon and then use whole milk, not to mention using the bacon fat int he crust. compared to a traditional quiche Lorraine that uses both bacon, cream and a high-fat buttery crust we keep the flavor while shedding significant amounts of fat.

Cook the bacon pieces in a skillet over medium heat until crisp, 8 to 10 minutes. Transfer the bacon to a paper towel lined plate, set aside. Reserve 1 tablespoon of bacon fat and discard the remaining fat.

Add flour, whole wheat flour, 1 tablespoon of Parmesan cheese, sugar, salt and black pepper to a food processor. Pulse until combined.

Add the oil and the reserved 1 tablespoon of bacon fat and pulse just enough until the mixture resembles a coarse meal, about 10 to 14 pulses.

Add ice water and process just until the dough begins to clump together, about 5 seconds.

Transfer the dough to the quiche pan (or pie plate) and press into an even layer on the bottom and up the sides of the pan.

Cover with cling film and freeze until firm, about 30 minutes.

Set your oven rack to the lowest position and preheat the oven to 350℉ (180℃).

Spray a piece of aluminum foil with cooking spray and press the oiled side against the quiche crust. Fill with pie weights (or beans) and bake until the edges just begin to brown, about 25 to 30 minutes.

Remove the crust from the oven, remove the foil and weight, sprinkle with remaining Parmesan cheese and return to the oven for another 5 to 8 minutes. Remove and cool on a wire rack.

Spread with 1 tablespoon of mustard if desired.

In a bowl, whisk together the eggs and cornstarch, whisk in the milk, buttermilk, salt and black pepper until smooth.

Stir in the reserved bacon and Swiss cheese. Transfer the filling to the prepare quiche shell.


Low Fat Salmon Quiche recipe - Recipes

Basic Easy Quiche Recipes. Recipe Mix of Spinach, Bisquick, Lorraine, Crustless, Low Fat, Crab and Much More.

Here are some of the recipes that you will learn how to make in this cookbook:

Asparagus Tomato Quiche
Avocado Quiche
Broccoli, Crab and Cheddar Quiche
Casserole Quiche
Cheesy Bacon Quiche
Crab Quiche
Crustless Spinach Quiche
Deep Dish Pizza Quiche
Ham and Cheese Quiche
Hash Brown Quiche
Jalapeno Quiche
Low Carb Quiche
Mexican Quiche
Mini Cheese and Shrimp Quiches
"Big Fat Greek" Quiche
Potato Chip Quiche Lorraine
Quiche Lorraine
Quiche-Stuffed Peppers
Reuben Quiche
Zucchini Quiche
Vegetable Quiches
Red Lobster Bite-Size Shrimp Quiches
Tuna Quiche in a Rice Crust
Salmon Quiche
Shrimply Delicious Quiche
Spicy Roast Beef and Pepper Jack Quiche
Taco Quiche
Tomato Quiche
Tortilla Quiche

Basic Easy Quiche Recipes. Recipe Mix of Spinach, Bisquick, Lorraine, Crustless, Low Fat, Crab and Much More.

Here are some of the recipes that you will learn how to make in this cookbook:

Asparagus Tomato Quiche
Avocado Quiche
Broccoli, Crab and Cheddar Quiche
Casserole Quiche
Cheesy Bacon Quiche
Crab Quiche
Crustless Spinach Quiche
Deep Dish Pizza Quiche
Ham and Cheese Quiche
Hash Brown Quiche
Jalapeno Quiche
Low Carb Quiche
Mexican Quiche
Mini Cheese and Shrimp Quiches
"Big Fat Greek" Quiche
Potato Chip Quiche Lorraine
Quiche Lorraine
Quiche-Stuffed Peppers
Reuben Quiche
Zucchini Quiche
Vegetable Quiches
Red Lobster Bite-Size Shrimp Quiches
Tuna Quiche in a Rice Crust
Salmon Quiche
Shrimply Delicious Quiche
Spicy Roast Beef and Pepper Jack Quiche
Taco Quiche
Tomato Quiche
Tortilla Quiche

Basic Easy Quiche Recipes. Recipe Mix of Spinach, Bisquick, Lorraine, Crustless, Low Fat, Crab and Much More.

Here are some of the recipes that you will learn how to make in this cookbook:

Asparagus Tomato Quiche
Avocado Quiche
Broccoli, Crab and Cheddar Quiche
Casserole Quiche
Cheesy Bacon Quiche
Crab Quiche
Crustless Spinach Quiche
Deep Dish Pizza Quiche
Ham and Cheese Quiche
Hash Brown Quiche
Jalapeno Quiche
Low Carb Quiche
Mexican Quiche
Mini Cheese and Shrimp Quiches
"Big Fat Greek" Quiche
Potato Chip Quiche Lorraine
Quiche Lorraine
Quiche-Stuffed Peppers
Reuben Quiche
Zucchini Quiche
Vegetable Quiches
Red Lobster Bite-Size Shrimp Quiches
Tuna Quiche in a Rice Crust
Salmon Quiche
Shrimply Delicious Quiche
Spicy Roast Beef and Pepper Jack Quiche
Taco Quiche
Tomato Quiche
Tortilla Quiche

Basic Easy Quiche Recipes. Recipe Mix of Spinach, Bisquick, Lorraine, Crustless, Low Fat, Crab and Much More.

Here are some of the recipes that you will learn how to make in this cookbook:

Asparagus Tomato Quiche
Avocado Quiche
Broccoli, Crab and Cheddar Quiche
Casserole Quiche
Cheesy Bacon Quiche
Crab Quiche
Crustless Spinach Quiche
Deep Dish Pizza Quiche
Ham and Cheese Quiche
Hash Brown Quiche
Jalapeno Quiche
Low Carb Quiche
Mexican Quiche
Mini Cheese and Shrimp Quiches
"Big Fat Greek" Quiche
Potato Chip Quiche Lorraine
Quiche Lorraine
Quiche-Stuffed Peppers
Reuben Quiche
Zucchini Quiche
Vegetable Quiches
Red Lobster Bite-Size Shrimp Quiches
Tuna Quiche in a Rice Crust
Salmon Quiche
Shrimply Delicious Quiche
Spicy Roast Beef and Pepper Jack Quiche
Taco Quiche
Tomato Quiche
Tortilla Quiche


Preparations: preheat the oven to 170C.
Chop the salmon into bite-size pieces.
Half the cherry tomatoes.
Chop both the green onion and basil leaves.
Combining the ingredients: In a bowl, crack then whisk the eggs, salt and ground black pepper.
Add the heavy cream, whisk well.
After that, add the tomatoes, salmon, cheddar cheese and green onion, mix.
Pour the mixture into a 9-inch baking dish.
Baking: Bake for 30-35 minutes or until the top become golden.
Let the quiche cool down, garnish then serve.


Salmon Quiche

It may be because they are so easy to prepare. This quiche one is no exception. The number of ingredients is small five in total (not including salt and pepper). Most of the ingredients are ones that we stock regularly.

Note: We use referral links to products we think you might use or enjoy.

We keep canned salmon for Salmon Patties and Salmon Casserole. Frozen pie crusts can always be found for when we have a hankering for Grandma’s Pumpkin Chiffon Pie or Zucchini Pie. Heavy whipping cream is always on hand for whipped cream or Low Carb Chorizo Taco Soup. And eggs, well those are a given. We eat them a thousand different ways including Baked Eggs and Asparagus.

Another reason we love this so much is that you can prep it the night before, refrigerate and then bake when you are ready. Score!

Reason number three is that it can be eaten for breakfast, brunch, lunch or dinner. Pair it with a simple side salad and fruit for a main coarse.


  • 750g packet new potatoes, cooked
  • Salt and black pepper
  • 200g packet smoked salmon, shredded
  • 4-6 spring onions, sliced
  • 2-3 level tbsp freshly chopped dill
  • 4 medium eggs
  • 200ml carton crème fraiche
  • 18 x 28cm traybake tin, lined with baking parchment

Set the oven to 180°C/350°F/Gas Mark 4.

Slice the potatoes and spread half over the base of the tin. Season. Arrange half the salmon on top and sprinkle over half the onions and half the dill. Top with the remaining potatoes, season and scatter over the rest of the salmon, onions and dill.

Beat together the eggs and crème fraiche and pour over the salmon mixture. Bake for 45-50 mins, or until the centre is just set. Cover with baking parchment if the top is browning too quickly.

Remove quiche from oven and leave to cool for a few minutes, before transferring to a wire rack. Serve warm or at room temperature. If making in advance, chill when cold. It will keep for up to 2 days.


The USDA recommends that fish needs to be cooked to an internal temperature of 145 degrees F. However, some say that salmon is overdone at this point. For a medium to medium-well cook on your salmon, remove the salmon from the skillet when it reaches 125-130 degrees F and let it rest for 5 minutes.

PRO TIP: Ask to smell your salmon before purchasing when purchasing salmon from a fish counter or fish market. The salmon shouldn’t have a fishy smell. A fishy ocean-like smell indicates that the salmon is not fresh and may have been sitting there for a while. Fish should always smell clean and fresh. Generally you want to cook it the same day. If using frozen fish, consume the fish as soon as possible after it thaws for maximum freshness and minimum fishiness.

If you like this recipe, you may be interested in these other salmon recipes:

Watch the video below where Rachel will walk you through every step of this recipe. Sometimes it helps to have a visual, and we’ve always got you covered with our cooking show. You can find the complete collection of recipes on YouTube, Facebook Watch, or our Facebook Page, or right here on our website with their corresponding recipes.


Substitute: 200g smoked salmon for 212g can salmon

This crustless quiche is the recipe for you if you’re looking for a low-carb lunch. Tinned salmon works just as well as smoked salmon – use the skinless, boneless variety and drain well.


Light Salmon Quiche

When you&rsquore looking for a healthy meal to serve as a light lunch or whip up for a quick dinner, this recipe for Salmon Quiche is sure to be a winner.

Here&rsquos a simple tip when using filo pastry: cover the sheets with a clean tea towel while you work, to help prevent them drying out. You can also wrap any leftover sheets and freeze them to use later &ndash do not refreeze more than once as they will break up.

Time: 40 minutes

Ingredients

  • 4 sheets filo pastry
  • 150g canned red or pink salmon, drained and flaked
  • 1/2 cup reduced-fat tasty cheese, grated
  • 20g reduced-fat brie or camembert, chopped
  • 1/2 cup baby spinach, roughly chopped
  • 2 green onions, finely sliced
  • 1 tablespoon pine nuts
  • 3/4 cup low-fat milk
  • 2 eggs
  • salad, to serve
  • spray oil

Preheat oven to moderate, 180°C. Spray four 10cm quiche pans with a little oil.

Spray the four sheets of filo pastry with oil and layer them together. Cut into four even-sized squares. Press into the tins.

Divide the salmon, cheeses, spinach, onions and pine nuts evenly between the pans. Arrange on a baking tray.

In a bowl, whisk together the milk and eggs until combined. Pour evenly into each pan and bake for 20&ndash25 minutes until golden and firm.

  • Sautéed mushrooms and leeks or caramelised onions make a delicious alternative filling.
  • Instead of filo, make your own pastry if you have the time. Try our crisp, flaky wholemeal pastry.

Super ingredient: Pine nuts
Pine nuts are incredibly nutritious. They contain around 54 per cent fat, a nice mix of both polyunsaturated and mono-unsaturated types, as well as thiamine, niacin, vitamin E and a little iron. Surprisingly, they have one of the highest protein counts of all nuts.

Recipe taken from Zest by Catherine Saxelby and Jennene Plummer
From Catherine Saxelby, Australia&rsquos leading nutritionist, and Jennene Plummer, Food Director of Woman&rsquos Day, comes this companion to the bestselling Nutrition for Life. Rediscover your zest for life with simple and practical guidance on nutrition and good health, easy-to-follow summer and winter meal plans, and more than 120 mouth-watering dishes full of fresh ingredients and health-giving superfoods. Delicious and nutritious, Zest is perfect for the busy modern lifestyle. Get the right balance in your eating and notice the difference. Eat well and you&rsquoll feel great &ndash it&rsquos that simple. Zest will show you how.


Watch the video: Γρήγορες Πένες με φρέσκο σολομό και κολοκυθάκια. Η καλύτερη συνταγή που θα σας αρέσει πολύ!! (August 2022).