Salmon and asparagus quiche

Treat yourself to a delicious dish with our salmon and asparagus quiche recipe. Not only is this savory quiche easy to make, you can also make it in advance and store it in the freezer for later enjoyment. The combination of creamy salmon and tender asparagus creates a flavor explosion that will satisfy your taste buds. With its full serving size, this quiche is ideal for unexpected lunchtime gatherings and offers an effortless and delicious way to treat your guests. Impress them with this inviting quiche that is sure to become a favorite on your menu.

Ingredients

  • Flour for dusting
  • 700g store-bought or homemade pastry
  • 50g butter
  • 1 large onion, halved and thinly sliced
  • 1 tsp fennel seeds
  • Bunch of asparagus (approx. 400 g), cut off the woody ends and then cut in half lengthwise
  • 100 ml milk
  • 300 g salmon fillets without skin
  • 300 ml cream
  • 3 large eggs, beaten
  • ½ small bunch of dill, stems removed
  • Zest 1 lemon
  • 100 g cheddar cheese, grated
  • Fennel and rocket salad

Preparation steps

  1. Preheat oven to 200°C/180°C fan/gas 6.
  2. Place a baking sheet in the oven to heat.
  3. Dust a clean work surface with flour then roll out 600g of dough to line a 20x30cm tin.
  4. Use scissors to trim the edges so that the dough is 2-3mm higher than the sides of the tin.
  5. Prick the surface all over with a fork, then line it with baking paper and place an even layer of baking beans on top.
  6. Place on the hot baking tray and blind bake for 15 minutes.
  7. In the meantime, roll out the remaining dough and scraps, cut into strips and braid into a plait.
  8. Take the dish out of the oven, remove the baking beans and brush everything with a thin layer of beaten egg.
  9. Glue the dough braids to the edges, brush them with beaten egg and put them in the oven for another 15 minutes, until they are baked through but not brown.
  10. Meanwhile, heat the butter in a frying pan over low heat and add the onion.
  11. Cook gently for 15-20 minutes until softened, then stir in the fennel seeds and remove from the heat.
  12. Let cool in the pan.
  13. Remove the tart shell from the oven and set aside while you bake the rest of the filling.
  14. Place the asparagus in a large frying pan, cover with 2-3cm of water, bring to the boil and cook for 5 minutes.
  15. Drain and then rinse with cold water to cool quickly.
  16. Let dry on kitchen paper.
  17. Put the empty pot back on the stove, add the milk and salmon and let it simmer gently.
  18. Cook for 4 minutes, turning once.
  19. Carefully remove the salmon from the milk and place on a plate.
  20. Pour the milk into a large heatproof jug and set aside.
  21. Distribute the onion and fennel seeds evenly over the bottom of the pastry case.
  22. Add the asparagus and break pieces over the asparagus when the salmon is cool enough to handle.
  23. Add the cream to the milk along with the remaining eggs, dill and lemon peel and season.
  24. Pour the mixture into the pastry tin, top with the cheese, then carefully place back in the oven for 45 minutes to 1 hour, or until the filling is set and the cheese on top turns golden brown.
  25. Serve warm or cold with a fennel and rocket salad.

Nutritional Information

Equipment and tools

To prepare the salmon and asparagus quiche you will need the following equipment and tools:

  • rolling pin
  • Quiche pan (9 inches or 23 cm)
  • frying pan
  • baking tray
  • Whisk
  • Knife
  • dulcimer

Allergen information

The salmon and asparagus quiche contains the following allergens:

  • Eggs
  • Dairy products (milk, double cream and cheddar)
  • Gluten (normal flour in dough)
  • Fish (salmon)

Storage and leftovers

After cooking, you can store the salmon and asparagus quiche in the refrigerator for up to 3 days. Be sure to cover it tightly with plastic wrap or place it in an airtight container to preserve its freshness. To reheat, simply place it in a preheated oven at 180°C (350°F) for about 10-15 minutes or until heated through.

If you have leftovers, you can enjoy them cold or slightly warmed as mentioned above. Serve with a side of fennel and arugula salad for a delicious meal.

Fennel and rocket salad:

  • 1 fennel bulb, cut into thin slices
  • 2 cups fresh arugula leaves

In a bowl, combine the sliced ​​fennel and arugula leaves. Toss with your favorite dressing or a simple vinaigrette and serve with the quiche.

The Health Benefits of Salmon and Asparagus Quiche

Salmon and asparagus quiche is not only delicious but also offers several health benefits. This recipe combines the nutritious properties of salmon and asparagus into a flavorful and satisfying dish. Let’s take a closer look at some of the health benefits of this quiche:

1. Rich in Omega-3 fatty acids

Salmon is an excellent source of omega-3 fatty acids, which are essential for our overall health. These healthy fats play a crucial role in reducing inflammation, improving heart health, and supporting brain function. By incorporating salmon into your diet, you can increase your intake of these essential nutrients.

2. Rich in protein

Both salmon and eggs are excellent sources of high-quality protein. Protein is essential for building and repairing tissue and muscles, protecting bones, and maintaining proper hormonal and enzyme function. Including protein-rich foods like this quiche in your diet can support muscle growth and recovery.

3. Packed with vitamins and minerals

Asparagus is a nutrient-dense vegetable that adds several vitamins and minerals to this quiche. It is particularly rich in vitamins A, C, E and K as well as folic acid and chromium. These nutrients play various roles in supporting a healthy immune system, promoting good vision, and supporting healthy blood clotting.

4. Provides antioxidants

The combination of asparagus, dill, and lemon peel in this quiche provides a significant amount of antioxidants. Antioxidants help protect our bodies from oxidative stress caused by free radicals, which can contribute to chronic disease and aging. Incorporating antioxidant-rich foods like this quiche into your diet can contribute to overall health and well-being.

5. Calcium and Vitamin D

This quiche contains cheddar cheese, which is a good source of calcium and vitamin D. Calcium is important for bone health, while vitamin D helps our body absorb calcium effectively. Including these nutrients in your diet can contribute to strong bones and teeth.

6. Fiber and folic acid

The dough used in this quiche may contain some fiber depending on the type used. Fiber is essential for a healthy digestive system and can contribute to satiety and weight control. Additionally, the eggs in this recipe contain folic acid, a B vitamin that plays a crucial role in cell growth and development, especially during pregnancy.

To enhance the overall nutritional value of this dish, consider serving the salmon and asparagus quiche with a side of fennel and arugula salad. Fennel is a good source of fiber, while arugula (arugula) provides additional vitamins and minerals, making it a great addition to a healthy meal.

Enjoy the delicious flavors of this salmon and asparagus quiche while reaping its numerous health benefits. Remember to consume it in moderation as part of a varied and balanced diet.

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