Reduced-fat salmon and pea quiche

title="Reduced-fat salmon and pea quiche"
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• 0:10 Prep


• 0:35 Cook


• 
  4 Servings


• Capable cooks

A creamy, dreamy delicious dish that is also low fat? You've come to the right place.

Featured in
Nutrition information, Main recipes

Ingredients

• 210g can red salmon, drained, skin and bones removed, flaked


• 1/2 cup frozen baby peas


• 4 green onions, thinly sliced


• 1 tablespoon chopped fresh dill


• 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


• 2 tablespoons finely grated parmesan cheese


• Mixed salad leaves, to serve

Method

• 
  
  
  Step 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.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Place salmon, peas, onion, dill and lemon rind in a bowl. Stir to combine.
  
  
  


• 
  
  
  Step 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.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Whisk eggs, milk and parmesan in a bowl. Pour over salmon. Roll up overhanging filo sides. Bake for 35 minutes or until golden and just set. Serve with salad leaves.
  
  
  

• High protein


• Low carb


• Low fat


• Low kilojoule


• Low sugar


• Lower gi

Nutrition

• 950 kj

  Energy




• 10g

  Fat Total




• 3g

  Saturated Fat




• 2g

  Fibre




• 21g

  Protein




• 252mg

  Cholesterol




• 398.32mg

  Sodium




• 3g

  Carbs (sugar)




• 12g

  Carbs (total)

All nutrition values are per serve

Notes

• Author: Claire Brookman


• Image credit: Ben Dearnley


• Publication: Super Food Ideas

Source: taste.com.au