Crust-free salmon quiche

Crust-free salmon quiche

Category: Main meal | Serves: 4 (Not suitable for home freezing)

Prep time: 15 minutes | Cooking time: 30 minutes

Ingredients

Vegetable oil for frying

2 spring onions, finely chopped

50g (2oz) watercress, finely chopped

25g (1oz) fresh asparagus or fresh or frozen peas

213g can salmon, drained (check the labels and choose the one with the lowest salt per 100g)

150g (5oz) quark (a type of fat-free soft cheese)

1 large egg

2 tsp cornflour

150ml (¼ pint) skimmed milk

25g (1oz) reduced-fat mature Cheddar cheese, finely grated

 

1. Heat the oven to 170°C/150°C fan/gas mark 3. Spray or wipe a small frying pan, preferably non-stick, with oil. Fry spring onions and watercress until soft and golden. Leave to cool.

2. Cook the asparagus or peas in boiling water until just tender, drain well and leave to cool.

3. Roughly flake the salmon and spread over the base of a small ceramic or non-stick sandwich tin, about 20cm diameter. Add the onion and watercress mix and the asparagus or peas.

4. Beat together the quark, egg, cornflour, milk and half the cheese. Season with black pepper and spoon evenly over the fish mixture. Sprinkle with the remaining cheese.

5. Cook slowly for 25–30 minutes or until lightly set. Leave to cool until just warm before eating.

Crust-free salmon quiche

Cook’s tips

  • It’s important to leave the ‘quiche’ to cool a little, as it carries on setting once out of the oven. Cut it too soon and it will be watery underneath.
  • Leftovers can be kept covered in the fridge for 3–4 days. Enjoy cold with salad and wholegrain bread. Be sure to choose a tinned salmon with the lowest salt content.

Nutritional information

Crust-free salmon quiche