salmon and courgette filo quiche.

salmon and courgette filo quiche.

A fresh, protein-packed twist on the classic quiche, combining the richness of salmon with the lightness of courgette and cottage cheese. This quiche is full of healthy fats, lean protein, and vegetables, making it the perfect choice for a balanced lunch or dinner.

Ingredients:

• 20cm deep cake tin
  

• 300g cottage cheese (full-fat)
  

• 100ml almond milk (unsweetened)
  

• 5 medium eggs
  

• 100g courgette (grated and squeezed to remove excess moisture)

• 10g fresh dill, chopped
  

• 100g cooked salmon (flaked)

• Black pepper & salt
  

• Zest of 1 lemon
  

• 4 sheets filo pastry, cut in half
  

• Olive oil spray
  

• 50g grated cheddar cheese
  
  

Method:

1. Preheat your oven to 160°C fan.
   

2. In a blender or food processor, blend the cottage cheese with the almond milk until smooth. Transfer to a large mixing bowl. Add the eggs and whisk until fully combined. Stir in the grated courgette (squeezing out excess moisture), chopped dill, flaked salmon, black pepper, salt, and lemon zest. Mix everything together until evenly distributed.
   

3. Cut the filo sheets in half. Lightly spray a deep round baking tin with olive oil. Layer the filo sheets in the tin, spraying each sheet lightly with oil as you go. Overlap the filo sheets to cover the bottom and sides, creating a sturdy crust.
   

4. Pour the salmon and courgette mixture into the prepared filo crust. Tuck the edges of the filo inwards to create a neat edge (rustic is fine!). Sprinkle the grated cheddar cheese evenly over the top.
   

5. Place the quiche in the preheated oven and bake for 60 minutes, or until the filling is set and golden. It will continue to firm up as it cools.
   

6. Allow the quiche to cool slightly before serving to ensure it’s fully set and easier to slice.

Benefits for Gut Health

This recipe is packed with ingredients that support gut health. The cottage cheese provides a rich source of protein and probiotics, which help promote a healthy balance of gut bacteria. The zucchini adds fibre to help with digestion, while the omega-3s in the salmon may assist in reducing gut inflammation and improving cognition. 

Storage

Store any leftover quiche in an airtight container in the fridge for up to 3 days. For best results, reheat gently to maintain the texture of the filo pastry and the richness of the filling. The quiche can also be enjoyed cold, making it a great option for meal prep or a light lunch on the go.