Quiche with vegetables and fish
Fish and Vegetable Quiche Recipe: A Savory Delight
Preparation time: 30 minutes
Baking time: 40-45 minutes
Total time: 1 hour and 15 minutes
Number of servings: 6-8
In a world where gastronomy is becoming increasingly diverse, quiche stands out as a classic, versatile, and flavorful recipe. Originating from Europe, quiche has evolved and adapted over time, bringing us many delicious variations today. This fish and vegetable quiche recipe is perfect for a light lunch or an elegant dinner, making it an excellent choice for any occasion.
Ingredients needed:
1 shortcrust pastry (about 250 g, preferably store-bought)
1 large onion
1 bell pepper
1/2 zucchini
200 g frozen fish (recommended shark or any white fish)
2-3 tablespoons olive oil
salt and pepper, to taste
1/4 teaspoon grated nutmeg
100 g cheddar cheese (cubed)
1 medium tomato
100 g mozzarella (grated)
4 eggs
200 ml heavy cream
1 cup milk
Step by step:
1. Preparing the fish: Start by placing the frozen fish in a pot of cold water with a little salt. Bringing the water to a boil will help cook the fish evenly. Boil the fish for about 10-15 minutes until fully cooked. Once boiled, drain it, let it cool slightly, then cut it into small cubes. This step is essential to ensure a uniform texture in the quiche.
2. Preparing the vegetables: In a large skillet, add the olive oil along with the julienned onion. Sauté over medium heat, stirring occasionally, until the onion becomes soft and translucent (about 5 minutes). Then, add the sliced bell pepper and diced tomato. Continue to cook for another 5-7 minutes until the vegetables release their juices and become slightly caramelized.
3. Adding the zucchini: Once the vegetables have softened, cut the zucchini into quarters and add it to the skillet. Let it cook for 5-7 minutes until it becomes soft. Don't forget to season with salt, pepper, and grated nutmeg to enhance the flavors.
4. Preparing the filling: In a large bowl, beat the four eggs with the heavy cream and milk. This combination will bring creaminess to the quiche. Add salt, pepper, and the vegetable and fish mixture. Make sure everything is well incorporated.
5. Preparing the pastry: Let the shortcrust pastry thaw at room temperature, then roll it out into a tart pan (about 28 cm in diameter), greased with butter or oil. Arrange the pastry so that it covers the edges of the pan.
6. Assembling the quiche: Evenly sprinkle the fish cubes and cheddar cheese on the bottom of the pastry. Add the vegetable and egg filling on top. Finally, sprinkle grated mozzarella for a golden and delicious crust.
7. Baking: Preheat the oven to 180°C (350°F) and bake the quiche for 40-45 minutes or until it turns golden and the filling is firm. Don't worry if it seems a bit liquid; it will firm up as it cools.
8. Serving: Let the quiche cool for 10-15 minutes before slicing. You can serve it with tomato sauce or roasted pepper sauce for an extra flavor boost. Additionally, a fresh green salad on the side will make this dish a complete meal.
Practical tips:
- You can use any type of fish you prefer, but make sure it is a firm white fish for the best results.
- Zucchini can be replaced with other vegetables, such as spinach or mushrooms, to add even more flavors.
- If you like a spicy note, add a few slices of chili pepper to the vegetable mixture.
Nutritional benefits: The fish and vegetable quiche is an excellent source of protein due to the fish and eggs. Additionally, the vegetables provide a significant amount of essential vitamins and minerals, contributing to a balanced diet.
Calories: A serving of quiche contains approximately 300-350 calories, depending on the ingredients used and the exact quantities. This makes this recipe a convenient option for a hearty lunch.
Frequently asked questions:
1. Can I use homemade pastry?
Yes, you can prepare a homemade shortcrust pastry, but make sure to follow the correct proportions to achieve the perfect texture.
2. What drinks pair well with quiche?
A dry white wine or mineral water with lemon are excellent choices to complement the flavors of this dish.
3. How can I store quiche?
Quiche keeps well in the refrigerator for 2-3 days. You can reheat it in the oven or microwave before serving.
Your fish and vegetable quiche is now ready to be enjoyed! This recipe can quickly become a family favorite, and you can customize it to your liking. Don't hesitate to experiment and add your favorite ingredients. Cooking is, after all, an art of creativity and sharing! Enjoy!
Ingredients: 1 shortcrust pastry for savory tarts, 1 large onion, 1 bell pepper, 1/2 zucchini, 200 g frozen fish (I used shark), olive oil, salt, pepper, nutmeg, diced cheese, 1 tomato, mozzarella (about 100 g), 4 eggs, 200 ml sweet cream, 1 cup milk
