Whitebait and Spinach Quiche


Whitebait and Spinach Quiche is a delicious and nutritious meal that is easy to make. It is packed with protein, vitamins and minerals, and is a great way to get your daily dose of omega-3 fatty acids. This quiche is a great option for lunch or dinner and can be served with a side salad or roasted vegetables. With its simple ingredients and easy preparation, this quiche is sure to become a favourite in your household.

Ease of preparation

Whitebait and Spinach Quiche is a simple dish to prepare. All you need to do is prepare the pastry, cook the onion and garlic, add the spinach and whitebait, mix in the eggs, cream, cheese and seasoning, and bake in the oven. This dish can be prepared in under an hour, making it a great option for busy weeknights.

Nutritional information

Whitebait and Spinach Quiche is a great source of protein, vitamins and minerals. It is also a good source of omega-3 fatty acids, which are essential for a healthy diet. One serving of Whitebait and Spinach Quiche provides approximately:

– Calories: 300

– Protein: 13g

– Fat: 18g

– Carbohydrates: 20g

– Dietary fibre: 2g

– Sodium: 300mg

– Omega-3 fatty acids: 2g


– 1 sheet of ready-rolled puff pastry

– 2 tablespoons olive oil

– 1 onion, finely chopped

– 2 cloves garlic, minced

– 2 cups baby spinach leaves

– 1/2 cup whitebait

– 3 eggs

– 1/2 cup cream

– 1/2 cup grated cheese

– Salt and pepper to taste

Preparation method

  1. Preheat oven to 200C/400F.
  2. Place the puff pastry in a greased 9-inch pie dish and trim the edges.
  3. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook for 2 minutes, or until the onion is softened.
  4. Add the spinach and whitebait and cook for a further 2 minutes.
  5. In a separate bowl, whisk together the eggs, cream, cheese, salt and pepper.
  6. Pour the egg mixture into the skillet and stir to combine.
  7. Pour the mixture into the pastry case and bake for 25 minutes, or until the quiche is golden and set.
  8. Serve warm.

Cooking tips

– For a flaky crust, make sure to roll out the puff pastry as thin as possible.

– To ensure the quiche is cooked through, insert a knife into the centre of the quiche and check that it comes out clean.

– For a crispier crust, brush the edges of the pastry with a beaten egg before baking.

– To add a little extra flavour, sprinkle some grated cheese on top of the quiche before baking.


Whitebait and Spinach Quiche has a delicious combination of flavours. The onions and garlic provide a savoury base, while the spinach adds a hint of sweetness. The whitebait adds a subtle fishy flavour and a crunchy texture. The eggs, cream and cheese add a richness and creaminess to the quiche.

Best dishes paired with

Whitebait and Spinach Quiche pairs well with a variety of dishes. Try serving it with a side salad, roasted vegetables or a light soup. Alternatively, it can be served as a main dish with crusty bread or boiled potatoes.

Origin of dish and history

Whitebait and Spinach Quiche is believed to be a traditional dish from the Mediterranean region. It has been popular in the region for centuries and is still a popular dish today.

Popular alternatives

If you’re looking for an alternative to Whitebait and Spinach Quiche, try making a Salmon and Spinach Quiche. Simply replace the whitebait with cooked salmon and follow the same recipe. Alternatively, you could try making a Mushroom and Spinach Quiche, which is just as delicious.


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