Light salmon quiche

Light salmon quiche

By
From
Zest
Makes
8
Prep
15 mins
Cooking time
25 mins
Photographer
Ian Hofstetter

Here’s 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 – do not refreeze more than once as they will break up.

Ingredients

Quantity Ingredient
8 sheets filo pastry
200g canned red or pink salmon, drained and flaked
1 cup reduced-fat tasty cheese, grated
30g reduced-fat brie or camembert, chopped
1/2 cup baby spinach, roughly chopped
4 green onions, finely sliced
1 tablespoon pine nuts
1 1/2 cups low-fat milk
5 eggs
salad, to serve
spray oil

Method

  1. Preheat oven to moderate, 180ºC. Spray eight 10 cm quiche pans with a little oil.
  2. Spray half the sheets of filo pastry with oil and layer them together. Cut into 4 even-sized squares. Press into 4 of the tins. Repeat with the remaining sheets of pastry, so you have a total of 8 quiche pans lined with filo.
  3. Divide the salmon, cheeses, spinach, onions and pine nuts evenly between the pans. Arrange on a baking tray.
  4. In a bowl, whisk together the milk and eggs until combined. Pour evenly into each pan and bake for 20–25 minutes until golden and firm.
  5. Serve hot with salad.

Variations

  • –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 monounsaturated types, as well as thiamin, niacin, vitamin E and a little iron. Surprisingly, they have one of the highest protein counts of all nuts.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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