Tuna Quiche
Tuna Quiche: a simple and healthy recipe
The tuna quiche is a perfect choice for a quick lunch, a light dinner, or even a refined appetizer for a party. This recipe combines the creamy texture of eggs and cream with the delicious flavor of tuna, resulting in a tasty and filling dish. It is also an excellent solution for using leftover canned tuna, transforming it into a savory meal. Let's embark on this recipe preparation together!
Preparation time: 15 minutes
Baking time: 45 minutes
Total time: 1 hour
Number of servings: 4
Ingredients:
- 4 eggs
- 100 g canned tuna in natural juice, drained and finely chopped
- 20 cl liquid cream
- 2 tablespoons grated Parmesan
- 1/2 tablespoon fresh or dried basil, chopped
- salt and pepper, to taste
- 1 teaspoon diluted tomato paste with a little water
- 50 g grated cheese (optional, for topping)
- olive oil, for greasing the pan
A bit of history
Quiche is a dish originating from French cuisine, which has evolved over time to become popular worldwide. Although traditional recipes often include cheese and vegetables, meat or fish variations, such as the tuna quiche, have gained ground due to their versatility and ease of preparation. The tuna quiche is an excellent choice for those who want to combine healthy proteins with a refined taste.
Preparation steps
1. Preparing the ingredients
Start by gathering all the necessary ingredients. It is important to use fresh eggs, as they will influence the final texture and taste of the quiche. Make sure the tuna is well-drained to avoid excess liquid in the mixture.
2. Beating the eggs
In a large bowl, beat the 4 eggs with a whisk or mixer. Add the liquid cream and continue mixing until the mixture becomes smooth. This blend will give the quiche a creamy texture.
3. Adding the ingredients
Add the grated Parmesan, basil, diluted tomato paste, salt, and pepper to taste. Mix well to combine all the ingredients. The basil will add a fresh aroma and a Mediterranean flavor, perfect for complementing the tuna.
4. Preparing the pan
Grease a baking dish with olive oil. This step is essential to prevent the quiche from sticking, especially since we are not using pastry. The pan can be round or square, depending on your preference.
5. Assembling the quiche
Pour half of the egg mixture into the prepared pan. Then, evenly distribute the chopped tuna over this base. Finish by pouring the remaining egg mixture, ensuring the tuna is well covered.
6. Baking
Preheat the oven to 180°C. Place the pan in the oven and bake the quiche for about 40-45 minutes. You will know it is done when the edges are golden and the mixture is well set.
7. Topping
Once the quiche is baked, remove the pan from the oven and sprinkle grated cheese on top. Return to the oven, under the broiler, for another 5-10 minutes until the cheese melts and lightly browns.
8. Serving
Let the quiche cool slightly before cutting it. You can serve this dish warm or cold, alongside a fresh salad. A green salad with cherry tomatoes or a crudités salad pairs perfectly with the quiche.
Useful tips
- Variations: You can add vegetables such as spinach or leeks to enrich the dish. You can also experiment with different types of cheese, such as feta or goat cheese.
- Storage: The quiche keeps well in the refrigerator for 2-3 days. It is ideal for a snack or packed lunch.
- Frequently asked questions:
- *Can I use fresh tuna instead of canned?* Yes, but make sure it is well cooked before adding it to the mixture.
- *Is the quiche suitable for diets?* It is a filling choice, rich in protein, but you can adjust the ingredients to make it lighter by using light cream or low-fat cheese.
Nutritional benefits
The tuna quiche is rich in protein, thanks to the eggs and tuna, and provides a good source of healthy fats from the cream and olive oil. Basil adds not only flavor but also antioxidants, contributing to a healthy dish.
Ideal pairings
This quiche pairs excellently with a glass of dry white wine or fresh lemonade. You can also serve it alongside a creamy vegetable soup for an even more balanced meal.
With all this information and simple steps, you are ready to surprise your family or friends with a delicious quiche! Don't forget to leave your personal touch on the recipe by adding your favorite ingredients. Enjoy!
Ingredients: 4 eggs, 100 g canned tuna in natural sauce, crushed, 20 cl liquid cream, 2 tablespoons grated parmesan, olive oil, 1/2 tablespoon basil, salt, pepper, 1 teaspoon diluted tomato paste with a little water, 50 g grated cheese.
