Crustless Salmon, Spinach, and Mushroom Quiche

Crustless Salmon Quiche

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Total Time: 70 min
Prep Time: 25 min
Cook Time: 45 min
Servings: 4

Nutrition Highlights (per serving)

203 calories
12g fat
7g carbs
15g protein
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Nutrition Facts
Servings: 4
Amount per serving  
Calories 203
% Daily Value*
Total Fat 12g 15%
Saturated Fat 5g 25%
Cholesterol 134mg 45%
Sodium 273mg 12%
Total Carbohydrate 7g 3%
Dietary Fiber 1g 4%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 15g  
Vitamin D 6mcg 30%
Calcium 208mg 16%
Iron 1mg 6%
Potassium 297mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This crustless salmon, spinach, and mushroom quiche is easy to make and is a great brunch, lunch, and even dinner dish. The fact that it is without a crust makes it naturally gluten-free and low in carbohydrates, putting this delicious egg dish back on the menu for those with dietary restrictions or watching their carbs. There is minimal added salt and no processed ingredients, making it low in sodium as well.

The dish is also a great source of omega-3 fatty acids from the salmon and potentially the eggs if you use omega-3 eggs. Leeks offer a natural sweetness and mushrooms and spinach add an earthy flavor. The dill and lemon zest provide bright fresh elements that pair perfectly with the salmon.

Ingredients

  • 5.5 oz. raw wild or sustainably farmed salmon fillets (yields approximately 4 oz. or 3/4 cup flaked cooked salmon)
  • 2 tbsp extra virgin olive oil
  • 1 leek, white and light green part only, halved and sliced thin (1/2 cup sliced)
  • 1 cup frozen chopped spinach, no salt added
  • 2 cups white button mushrooms, sliced
  • 1/2 tsp salt
  • 5 large eggs
  • 1 cup whole milk
  • 2 tbsp chopped fresh dill
  • Lemon zest (to taste)

Preparation

  1. Preheat oven to 375F.

  2. Place salmon fillets on a parchment-lined baking sheet. Drizzle with half the olive oil and bake at 375F for 10–15 minutes depending on the thickness of the fillets. Alternatively, you can also poach the salmon in a sauté pan

  3. Meanwhile, add the rest of the olive oil to a large non-stick skillet and turn heat to medium.

  4. Add the sliced leek and stir to distribute evenly in the pan for 1 minute until softened.

  5. Add the spinach and mushrooms. Season with salt and stir to combine. Sauté on medium/medium-low for about 5 to 8 minutes until vegetables are tender and any liquid released from the vegetables has evaporated from the pan.

  6. Once the vegetables are cooked, remove from heat and set aside to cool for a few minutes. When the salmon is fully cooked, remove from the oven and let cool before flaking with a fork.

  7. Meanwhile, in a bowl, blend the eggs and milk together with a whisk or blender. Season with a pinch of salt.

  8. Spray a pie plate or quiche dish with cooking spray such as avocado oil spray or olive oil spray. When the vegetables are cooled to room temperature or slightly warm (but not hot), stir in the flaked salmon and transfer the mixture to the pie plate, spreading out into an even layer.

  9. Pour the egg mixture over the rest of the ingredients and sprinkle the top with the fresh dill.

  10. Bake for 45 minutes or until the top starts to turn golden brown and the center is cooked. Start checking after 30 minutes—if it's getting too brown but the middle is still runny, cover with aluminum foil and continue to bake. The center can still be a little bit loose when it's done because it will finish cooking as it sits once you take it out of the oven.

  11. Once out of the oven, garnish the quiche with grated lemon zest before serving.

Substitutions and Variations

There are a number of ways you can prepare this crustless salmon quiche to tailor it to your liking. Here are some ideas:

  • Use a less expensive cut of salmon such as the tail end instead of a center cut piece since you are not presenting the fish as a whole fillet but are flaking it into pieces.
  • Add cheese for extra richness. Unlike most quiche recipes, this recipe does not call for cheese, but if you want extra richness or creaminess, try a mild cheese such as goat cheese.
  • Cut back on saturated fat in the recipe by replacing some of the whole eggs with more egg whites (for example, substitute two whole eggs with four egg whites) and use a reduced-fat milk (but not skim milk) instead of whole milk.
  • Use smoked salmon instead of cooked fresh salmon for a more classic brunch dish. Note, however, that this will add a significant amount of salt so is not appropriate for a low-sodium diet plan.
  • Modify the vegetables to your taste. For example, if you want more of an earthy flavor, increase the mushrooms, or if you want a sweeter onion flavor, cut down on the spinach and increase the leeks. If you want to add some more carbohydrates, you can also substitute the mushroom with cooked diced or sliced potato.
  • Modify the herbs for different flavor profiles or even based on what you have in your pantry or fridge. Other herbs such as dried oregano, thyme, fresh parsley, and chives pair just as well with salmon so feel free to swap out the dill and experiment with others.
  • To make this a firmer frittata-like dish, omit the milk and add two to three more eggs or egg whites.

Cooking and Serving Tips

Follow these expert tips for your best quiche yet:

  • Clean the leeks thoroughly, as they contain a lot of dirt or sand in between each layer. Slice them in half lengthwise and hold each half under running cold water as you fan out the layers.
  • To get an extra fluffy quiche, whisk eggs and milk extra vigorously or use an immersion blender to whip more air into the mixture.

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  1. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic healthCalif Agric (Berkeley). 2011;65(3):106-111. doi:10.3733/ca.v065n03p106