Healthy fish quiche with tortilla crust
This fish quiche is a healthy and delicious option if you are craving carbs and want to avoid refined carbohydrates and combine healthy ingredients.
I created this delicious combination to meet my omega-3 fatty acid needs, as herring is a good source of these fatty acids. However, you can also replace the herring with sardines or smoked salmon.
It is a nutritious and tasty dish as it contains a rich filling of leeks, herring, and green onions. Slices of roasted red peppers, cherry tomatoes, corn, and parsley add a fresh taste and colorful touch to this healthy fish quiche. Greek yogurt and some organic feta cheese give it a creamy taste.
Since learning to keep endometriosis at bay, I have adapted my healthy eating habits to my body’s needs.
Every time I create a healthy recipe, I focus on boosting my health by using healthy ingredients that nourish my body.
To save time, I used a whole wheat tortilla for the crust.
This healthy fish quiche is great for your lunchbox and will keep you full.
The recipe is also a good choice for women who suffer from endometriosis.
After years of experimenting, I can say that eating dairy products like organic Greek yogurt or goat yogurt, goat cheese, and feta cheese does not trigger endometriosis flare-ups. However, I avoid processed cheese and non-organic dairy products. I only eat goat yogurt every day, and the other cheeses only occasionally.
This herring quiche is a wonderful centerpiece for brunch.
What are the ingredients for the Healthy Fish Quiche recipe?
1 medium-sized leek (about 150 grams of chopped leek),
4 sprigs of green onions, finely chopped,
2 cloves of garlic, chopped,
1 medium red bell pepper, roasted
4 cherry tomatoes, sliced
1 tin of herring in oil (170 g, drained),
80 g organic feta cheese,
3 free-range or organic eggs,
2 heaped tablespoons of organic Greek yogurt,
2 tablespoons organic sweetcorn,
1 handful fresh parsley, chopped,
3 tablespoons extra virgin olive oil,
½ teaspoon of ground organic turmeric,
Salt and pepper to taste,
Juice of ½ organic lemon,
1 large whole wheat tortilla or flatbread (26 cm diameter).
How do you prepare the filling for this fish quiche?
Preparation time: 20 minutes
Cooking time: 30 minutes
Makes four servings
Equipment: 20 cm tart tin with removable base
Step 1 Preheat the oven to 180 degrees Celsius.
Step 2 Cook the leek slices.
Cut the leek lengthways, wash, and cut into thin slices.
Add another tablespoon of olive oil to the pan.
Add the sliced leek and season with salt and pepper
When the leeks are almost cooked, add the chopped green onions and chopped garlic.
Cook, stirring occasionally, until soft, about 5 to 8 minutes.
Leave to cool.
Step 3 Prepare the egg mixture.
Whisk the eggs and yogurt together.
Add a pinch of salt and pepper.
Mix well until everything is evenly combined.
Step 4: Assemble the fish quiche with tortilla crust
Grease the tart tin with olive oil
Gently place the tortilla in the tart tin
Spread the tortilla with the leek mixture and then with the chopped roasted red bell pepper
Cut the herring into small pieces, mix with the lemon juice, and place in the tart tin.
Add the chopped cherry tomatoes, sweetcorn, and chopped parsley.
Sprinkle with the crumbled organic feta cheese.
Pour the egg mixture into the tortilla dish.
Bake the quiche on the middle rack of the oven for 30 to 35 minutes or until golden in color.
Allow the baked quiche to rest for at least 30 minutes before slicing and serving.
This healthy fish quiche will keep in the fridge for up to 3 days.
This quiche is also delicious cold the next day.
The perfect salad for this fish quiche with tortilla crust is a fresh green salad with a light, tangy vinaigrette to balance out the richness of the quiche.
Why are omega-3 fatty acids so important for menopausal women?
As a menopausal woman, I make sure I consume enough omega-3 fatty acids daily to support my brain and heart health during this time of transition. Unfortunately, omega-3 fatty acids are usually what is most lacking in the modern diet.
From my experience, I can say that small lifestyle changes can play a big role in reducing the impact of menopause on our overall wellbeing.
As our bodies cannot produce Omega 3 ourselves, it is important that we get it through our diet and high-quality supplements.
Omega 3 has the ability to reduce inflammation and has a positive effect on bone density.
It can help menopausal women by relieving a range of menopausal symptoms, such as:
Hot flushes: Studies have shown that omega-3 fatty acids in the right dosage can halve the frequency of hot flushes.
Osteoporosis: As menopause can increase a woman’s risk of osteoporosis due to falling estrogen levels, omega-3 fatty acids should be an essential part of the menopausal diet.
Joint pain: Omega-3 fatty acids have an anti-inflammatory effect that can help relieve joint pain and stiffness associated with menopausal arthritis.
Depression: Irritability and sadness are common emotional symptoms of menopause. However, omega-3 fatty acids can effectively alleviate these symptoms as they have a mood-lifting effect.
Vaginal dryness: Fatty acids contribute to the overall lubrication of the body and thus help with vaginal dryness – a common symptom of the menopause.
If you make this healthy fish quiche recipe, I’d love to hear from you.
Leave a comment below or take a photo and tag me on Instagram @healthywomanstyle.
I wish you a healthy fall full of healthy meals, inspiration, and good things,
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