Healthy salmon and artichoke salmon quiche

This is a healthy quick and versatile recipe. You can have a slice for breakfast with you cup of coffee or for a light dinner with some vegetables or soup.
The pastry is made with oats instead of flour for a healthier touch. But you can use regular plain white or wholemeal flour if you prefer. The oats offer so many health benefits that I found it very interesting to use them in this quiche to optimise the nutrition of this recipe.

Have you tried using oats or oats flour for pastries or quiches?

Nutritional information per portion (128g)
187 Kcal, 9g Fat, 3g Sat fat, 13g Carbs, 2g sugar, 13g Protein

Ingredients (8 portions)

• 1 cup water-packed artichoke hearts, drained
• 1 small onion, chopped
• 2 tablespoons finely chopped fresh dill
• 1 cup thinly sliced smoked salmon fillets
• 1 tbsp olive oil
• 250ml skimmed milk
• 4 large eggs
• 150g low fat cheddar, grated
• Sea salt and black pepper​

Pastry

• 150g rolled oats
• 1 tbsp olive oil
• 1 tsp salt
• water

Method

1. Preheat the oven to 160°C.
2. Meanwhile, line a 24cm quiche or tart tin. 
3. Prepare the pastry: blend the oats in a blender or food processor 2-3 minutes until it becomes a flour mixture. Transfer blended oats to a mixing bowl and stir with salt to combine. Make a well in the center of the mixture, add olive oil and stir until crumbly. Add 4 tablespoons of water, one tablespoon at time to the mixture, while stirring until the dough becomes slightly moist and sticky. Press the dough into the prepared pie dish. Press it flat and even across the bottom and up the sides. Bake it at 190 C for 10 minutes until golden brown.
4. Whisk the milk, eggs and cheese add salt and pepper.
5. On a separate tin, mix the artichokes with the salmon and chopped onion and dill. 
6. Pour the salmon and artichoke mixture on top of the pastry and spread it evenly. Add the egg mixture on top.
7. Place the quiche onto a baking tray and bake for 30-40 minutes. Remove from the oven and allow to cool a little before removing the quiche from its case and cutting it into slices. Serve warm or chilled. ​​

Bon appetite :)

Joana Jardim
UK Registered Dietitian, MSc Clinical Nutrition
Founder of Your Diet Advice