Squeeze Me First

Spinach & salmon quiche with lots of omega-3 & anti-oxidants

spinach rich in potassium

 

Spinach & salmon quiche with lots of omega-3 & anti-oxidants

Spinach & salmon quiche with lots of omega-3 & anti-oxidants. Delicious spinach & salmon quiche. One of my favorites for brunch.  This recipe provides you with lots of essential vitamins and minerals. Spinach is full of potassium. Another important benefit you get when you eat spinach is lots of anti-oxidants, which protects you against age-related diseases. Salmon is full of healthy omega-3 fatty acids. And you should eat fish containing omega-3 at least twice a week. It protects you against heart diseases among others. Omega-3 is found in fatty fish such as salmon, mackerel and sardines.

This is what you do:

Ingredients (serves approx. 4 persons)

  • Quiche crust:
  • 75 g grahams flour
  • 75 g plain flour
  • 1/2 tsp salt
  • 40 g butter (cold)
  • 1/2 dl sour creme light (could also be greek yogurt)
  • 2 tbsp water
  • Quiche filling:
  • 750 g fresh spinach or 400g frozen spinach
  • 200 g salmon (no skin)
  • 200 ml sour creme light
  • 2 tbsp juice from a lemon
  • 3 eggs
  • 1/2 tsp nutmeg
  • 1 tsp salt
  • fresh ground pepper to taste

Quiche crust: Crumble the butter into the flour and salt. It should look like shredded cheese. Gather the flour/butter mixture with the sour creme and the water. It should be like a big ball. Let it cool down in the fridge for at least 1/2 hour. It makes it easier to roll it out later. After cooling down. Roll it out into a thin layer and put it into the pie form (approx. 26-28 cm diameter). Puncture the quiche crust with a fork Pre-bake it in the oven at 180 degrees celcius for 10 minutes.

Quiche filling: Rinse the spinach (if using fresh spinach). Steam it in a pot, just using the water still on the leaves from when you rinsed the spinach. Steam until spinach is slightly wilted. Remove spinach and drain. Slightly chop the spinach. Defrost the spinach (if using frozen spinach) and squeeze out the moisture. Cut the salmon into 4×4 cm pieces. Spread the salmon pieces over the bottom of the pre-baked crust. Mix the sour creme, lemon juice, egg, , nutmeg, salt and pepper. Softly turn the spinach in the egg mixture. Pour it evenly on top of the salmon. Bake in oven at 180 degrees celcius for approx. 30 minutes. Serve with a salad and you have a nice brunch or dinner. Enjoy.

spinach & salmon quiche with lots of omega-3 & anti-oxidants

Nutrition Facts:

Calories: 399.8, Total Fat: 19.6 g, Saturated Fat: 9.6 g, Polyunsaturated Fat: 2.0 g, Monounsaturated Fat: 5.4 g, Cholesterol: 257.8 mg, Sodium: 263.9 mg, Potassium: 570.8 mg, Total Carbohydrate: 32.3 g, Dietary Fiber: 5.0 g, Sugars: 1.5 g, Protein: 26.2 g, Vitmin A: 168.0 %, vitamin B-12: 39.6 %, Vitamin B-6: 16.3 %, Vitamin c: 20.5 %, Vitamin D: 5.5 %, Vitamin E: 3.0 %, Calcium: 18.7 %, Copper: 11.8 %, Folate: 33.4 %, Iron: 18.7 %, Magnesium: 23.0 %, Manganese: 48.3 %, Niacin: 23.4 %, Pantothenic Acid: 12.1 %, Phosphorus: 28.8 %, Riboflavin: 25.7 %, Selenium: 65.2 %, Thiamin: 12.8 %, Zinc: 10.8 %

 

 

 

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