Reduced-fat salmon and pea quiche

Reduced-fat salmon and pea quiche
  • 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.

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Nutrition information, Main recipes


  • 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


  • 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


  • 950 kj


  • 10g

    Fat Total

  • 3g

    Saturated Fat

  • 2g


  • 21g


  • 252mg


  • 398.32mg


  • 3g

    Carbs (sugar)

  • 12g

    Carbs (total)

All nutrition values are per serve


  • Author: Claire Brookman
  • Image credit: Ben Dearnley
  • Publication: Super Food Ideas


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