What is a quiche?

A quiche is one of the most featured foods in cookbooks and restaurant menus around the world. It is a hearty, rich dish that can be made in many different ways. Easy to prepare and very filling, you can make one effortlessly at home with a few of your favorite ingredients. Whether you’re vegetarian or a meat lover, you can make quiche according to your taste and health preferences.

What is Quiche Made From?

Traditionally, quiche is made from eggs, bacon and cheese with a pastry crust. You can use ham, salmon or chicken instead of bacon, and substitute regular cheese with feta or Swiss cheese for a tangier taste. Vegetarians can replace meaty products with nutritious vegetables like broccoli, carrots, onions and mushrooms. If you prefer to make a low-calorie quiche, consider making your own pastry, using low-fat milk and reducing the amount of cheese.

What is Quiche Used For?

what is a quiche

Quiche is a great main dish and can be satisfying alone. Because it tends to be high in calories, it is best not to add any more with side dishes. Many prefer to have quiche for brunch or lunch, but you can serve it for supper if you prefer. Quiche is usually cut into slices and eaten like a cake. This is a good way to manage your calorie intake as well.

What is Quiche’s effect on Health?

Given the ingredients that go into this dish, its high caloric content is not surprising. The average calorie count for one slice can contain 300-450 calories, depending on the ingredients you use. For healthier versions, it is advisable to use green vegetables and chicken.

Nutrient-wise, quiche is loaded with protein. This means that you can feel full with just 1-2 slices of the dish. Eggs also contain vitamins A, B and C, which perform everything from disease-prevention to improving your vision. Eggs also provide the body with choline and potassium, minerals necessary to brain activity and nerve function. Cheese is a healthy source of calcium for strong bones and teeth.

How to Make Quiche

Quiche Lorraine is one of the more traditional types of quiche. If you’ve never made it before, you can follow this recipe to start. You will need:

  • 2 sheets of shortcut pastry
  • 1 tbsp of cooking oil (olive oil is best)
  • 1 medium onion, chopped
  • 4 strips of bacon
  • 1 cup feta, Swiss or cheddar cheese, grated
  • 3 medium eggs
  • 1 tps whole wheat flour
  • ½ cup low-fat or skim milk
  • ½ cup cream

Step 1:

Lightly grease a flan pan and line it with sheets of pastry. Bake in a preheated oven at 200 degrees until pastry is golden. Remove from oven and set aside.

Step 2:

Heat oil in a pan and fry onions and bacon for 2-3 minutes. Remove from heat, drain the oil on paper towels and add ingredients to pastry. Sprinkle cheese on top.

Step 3:

Mix eggs, flour, milk, cream and a pinch of salt in a separate bowl and pour the mixture into the pastry. Bake at 180 degrees for half an hour or until quiche is set.


Baked Swai Fillet Recipe

I think that this simple Baked Swai Fillet is something that you should try for many reasons. The first reason will be the taste, it is not that overpowering, unlike other types fish, while the smell is not too fishy. Baked Swai fillet is also easy to prepare and this recipe has very minimal ingredients. It only takes less than 20 minutes to prepare and cook this fish dish.

Are you familiar with Swai? What is Swai, anyway? Swai is a name or term given to the meat of a freshwater fish called Iridescent shark. The name might sound confusing, don’t worry because this is not really the kind of shark that lives in the ocean, rather this fish is a type of shark catfish that lives in the rivers of Southeast Asia.


Swai recipes and different Swai dishes is slowly getting popular these days because it sells cheaper compared to other fish fillets in the market. I must admit that this baked Swai fillet exceeded my expectations in terms of taste and texture. Oh – by the way, I tried using a different kind of seasoning for this recipe; It is a salt free Lemon Pepper Seasoning blend. This seasoning is best if you want your fish or any seafood to taste fresh and mild – the type wherein you can really taste the flavor of the ingredients and not the seasoning.
Try this Baked Swai Fillet Recipe. Cheers!


Baked Swai Fillet


  • 6 pieces Swai fillet
  • 2 tablespoons Mrs. Dash salt free Lemon Pepper Seasoning blend
  • 2 tablespoons melted butter
  • Cooking oil Spray

Cooking Procedure

  1. Preheat oven to 425 Fahrenheit.
  2. Line a baking tray with aluminum foil.
  3. Grease the the foil by spraying coooking oil spray all throught.
  4. Meanwhile, brush the melted butter on the fish and then sprinkle the lemon pepper seasoning all over the fish (swai fillet). Arrange the fish over the aluminum foil.
  5. Bake for 10 minutes.
  6. Remove from the oven and transfer to a serving plate.
  7. Serve. Share and enjoy!

Number of servings (yield): 6