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Healthy salmon and broccoli quiche.

Healthy Salmon and Broccoli Quiche

Wendy Faulkner
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.
5 from 1 vote
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Lunch, Main Course
Cuisine Healthy
Servings 6
Calories 311 kcal

Equipment

  • 24 cm tart tin
  • baking sheet
  • Rolling Pin
  • foil

Ingredients
 
 

  • 160 g plain flour white, wholemeal or a mix
  • 70 ml olive oil
  • 50 ml water
  • 240 g fillet of salmon
  • 150 g broccoli
  • 3 eggs
  • 180 ml milk
  • seasoning, to taste

Instructions
 

  • Preheat the oven to 180 degrees (160 fan).
  • Season the salmon fillets and place on some foil on the baking tray. Bake in the oven for 16-18 minutes for thick centre-cut fillets or 12-14 minutes for thinner tail-end salmon. The salmon should be just cooked and starting to flake apart.
    240 g fillet of salmon

Pastry

  • Add the flour and a pinch of salt to a bowl. Make a well in the centre and pour in the olive oil and water. Using a fork, gradually mix the flour into the oil and water. The pastry will start to clump together.
    160 g plain flour, 70 ml olive oil, 50 ml water
  • Using your hands, bring the pastry together into a ball. Turn out onto a floured worktop or pastry board. Flatten the pastry into a disc with your hands, then roll into a circle about 30cm to fit the base and sides of your tart tin.
  • Transfer the pastry to the tart tin and press down into the base and sides. This olive oil pastry is very forgiving, so if it breaks, you can easily push it back together. Prick the base and sides with a fork so that the pastry does not rise in the oven.
  • Part bake the pastry in the oven for 10 minutes.
  • Break the eggs in a bowl and mix with a fork. Remove the pastry from the oven, and using a pastry brush, brush a thin layer of beaten egg over the base. Set the remaining egg aside.
    3 eggs
  • Pop the tin back in the oven for 2 minutes so that the egg sets. Remove the pastry from the oven.

Filling and baking

  • Remove the skin from the fish. If you've cooked the salmon on a piece of foil you'll find that the skin sticks to the foil and pulls away easily. Break the salmon into bite sized flakes.
  • Cut the broccoli into small florets and simmer in boiling water for 5 minutes until just cooked. Drain and leave aside.
    150 g broccoli
  • Arrange the broccoli and flaked salmon in the base of the tart.
  • Add the milk to the remaining beaten eggs, season well and beat until thoroughly mixed. Tip the custard mix over the fish and broccoli.
    180 ml milk, seasoning, to taste
  • Bake for 30 minutes until golden. Salmon and broccoli quiche can be enjoyed warm or cold. If you are serving it hot, it's best to leave it to set for 10 minutes after baking before cutting into slices.

Nutrition

Calories: 311kcalCarbohydrates: 23.1gProtein: 15.7gFat: 17.9gSaturated Fat: 3.2gFiber: 2.6gSugar: 2.2g
Keyword Broccoli, Eggs, Salmon
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