Healthy Salmon and Broccoli Quiche

This healthy salmon and broccoli quiche is a delicious savoury tart with chunks of cooked salmon and broccoli. It's made with a healthy olive oil pastry, with no butter, no cream and no cheese.

Jump to:

• What you'll love about this healthy recipe
• Ingredients
• How to make healthy salmon and broccoli quiche
• Expert tips
• Serving and storage
• Frequently asked questions
• Other healthy quiche recipes
• Recipe
• Comments

What you'll love about this healthy recipe

• Salmon and broccoli quiche is a delicious easy way to add some extra healthy oily fish to your diet
• Healthier than a traditional quiche recipe with no butter, no cheese and no cream. The healthy olive oil pastry is crisp and delicious
• Eat now or make ahead
• Healthy salmon and broccoli tart has plenty of protein which makes it filling and satisfying. It can be made dairy free and gluten free if required

Ingredients

The olive oil pastry (which is dairy free and low in saturated fat) is made with just olive oil and plain flour. I used half white flour and half wholemeal spelt flour, but use whichever you prefer. You could also use another healthy cooking oil such as extra virgin rapeseed oil if you prefer.

Salmon and broccoli quiche filling

Salmon. I used two centre-cut fillets of fresh salmon which I roasted in the oven at the same time as blind baking the pastry case.

Of course, you could use ready cooked salmon to make the tart even easier. A packet of hot smoked salmon would be lovely. You could also use canned salmon if you prefer.

Broccoli, or use tenderstem broccoli.

Eggs and milk. I used skimmed dairy milk, but you could use a dairy-free milk if needed. As there's no butter, no cream and no cheese in this recipe, milk is the only ingredient you'll need to substitute.

I sometimes add a pinch of nutmeg as well as salt and pepper to season my salmon and broccoli quiche.

Unlike many recipes, I've made this quiche without cheese. Much as I love cheese, I don't like cheese and salmon together. However, feel free to add some to the recipe if you like.

How to make healthy salmon and broccoli quiche

I can just get this healthy salmon and broccoli quiche made in an hour if I'm efficient about making the pastry whilst the salmon is in the oven:)

Preheat the oven to 180 degrees (160 fan).

Pop the salmon onto a piece of unoiled foil and season to taste. The skin will stick to the foil and you'll easily be able to pull away the cooked fish from the skin. (And there's less washing up!)

Bake the salmon in a preheated oven until just cooked. A thicker centre-cut fillet will take 16-18 minutes and a thinner cut from the tail end will take 12-14 minutes.

Cut the broccoli into thin florets. I usually cut each larger floret into about 3 pieces through the stem so that they hold together. Simmer the broccoli in boiling water for 5 minutes until just cooked. Drain and set aside.

Pastry

Meanwhile, make the pastry. Add the flour and a pinch of salt to a bowl and make a dip in the centre.

Add the olive oil and water to the well in the flour, then gradually incorporate the flour into the oil with a fork. Continue to mix until the pastry starts to clump together.

Using your hands, bring the pastry together into a ball. Place the pastry on a floured board or worktop, and flatten it into a round disc. Roll into a circle about 30cm which is big enough to cover the base and come up the sides of your tin.

Lift the pastry into the tart tin. I find it easiest to balance it on the rolling pin to do this.

Gently press the pastry down into the corners and sides of the tin. Prick the sides and base with a fork to stop the pastry rising in the tin as it bakes.

Blind bake the pastry in a preheated oven for 10 minutes.

Beat the eggs in a bowl and brush a thin layer of the beaten egg over the pastry. Set aside the remainder of the egg.

Pop the tin back in the oven for 2 minutes for the egg to set. This adds a barrier between the pastry and the filling which helps to prevent the bottom from going soggy.

Remove the crust from the oven.

Spread the flaked cooked salmon and broccoli over the pastry base.

Add the milk to the remaining beaten egg and season well. Beat with a fork or whisk until the egg and milk are well mixed.

Tip the egg mixture over the cooked fish and broccoli. Return the quiche to the hot oven for 30 minutes and bake until golden.

Remove the quiche from the oven and leave for 10 minutes before cutting.

Expert tips

• Use either a ceramic or a metal tin. A loose base or non-stick tin is not essential as the pastry comes away easily from the base. I like to place the tart tin on a flat baking tray as it's easier to remove from the oven
• For a deeper salmon and broccoli quiche, use a slightly smaller tin and bake for an extra 5-10 minutes, ensuring that the tart is set in the middle
• If you prefer you can use this oat flour pastry recipe to make a gluten free quiche crust
• Don't be tempted to skip the blind baking of the pastry case, it's important to prevent the base going soggy!
• When I'm baking salmon, I usually bake an extra couple of fillets. Baked salmon freezes brilliantly and can be flaked into pasta and salads

Serving and storage

This savoury salmon tart can be served hot or cold. Add a big helping of veggies on the side, such as these easy leeks and peas.

Healthy salmon and broccoli quiche can be made ahead and stored in the fridge for up to 3 days. If you are serving it cold, add a crunchy waldorf salad or some healthy coleslaw.

Frequently asked questions

Other healthy quiche recipes

I love a quiche! And now I've started making this healthy olive oil pastry which is so easy and doesn't need rubbing in, I make it much more often. It means I can get the crust and quiche made from start to finish in an hour.

Quiche is so convenient and ideal for meal prep. And it's easy to make a healthy quiche without cream which is still every bit as delicious.

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Recipe

Please note nutritional information is per serving and is provided for guidance only.