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Seafood Quiche-Low Calorie/WW

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A delicious crustless, low-calorie quiche based on Betty Crocker's Impossible Seafood Pie with your choice of seafood to use! Canned or fresh! Mix up 3 cups of shrimp, scallops, crabmeat, salmon, lobster, tuna, whatever you'd like! You just make it in layers! EASY!
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Prep Time15 minutes
Cook Time35 minutes
Course: Brunch, Lunch, Main Course
Cuisine: American
Servings: 8
Calories: 199

Equipment

  • 10-inch Quiche Dish or Pie Plate

Ingredients

  • 1½ cups broccoli uncooked, chopped
  • ¼ cup celery minced
  • ½ cup red peppers chopped
  • ¼ cup green onion sliced
  • 3 cups fish (Use a mix of fish) cooked, chopped, YOUR CHOICE! Suggestions: crabmeat, shrimp, lobster, salmon, scallops, clams. Canned or fresh.
  • 4 ounces low-fat cheddar cheese shredded (1 cup)
  • 3 ounces low-fat cream cheese cut into small ¼-inch cubes
  • 1 cup skim milk
  • ½ cup Bisquick
  • 2 eggs
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ⅛ cup parsley chopped
  • dash ground nutmeg and/or Old Bay Seasoning

Instructions

  • Preheat the oven to 400°F.
  • Grease or spray a 10-inch quiche dish or pie plate.
  • LAYER 1: Place the broccoli, red peppers, onions, and celery in the bottom of the prepared pie plate.
  • LAYER 2: Place the fish on top of the vegetables.
  • LAYER 3: Sprinkle the low-fat cheddar cheese and low-fat cream cheese cubes on top of the fish.
  • LAYER 4: In a small bowl, use a whisk to blend the skim milk, Bisquick, eggs, salt, pepper, parsley, and nutmeg. Pour this into the pie plate. Pat the top smooth with a rubber spatula.
  • OPTIONAL: Add a few extra vegetables and/or pieces of fish on top before you bake it to make it colorful!
  • Bake at 400°F. uncovered for 35-40 minutes or until it is golden brown, and a knife inserted in the center comes out clean. (Some cream cheese may stick to the knife.) Let the quiche stand for 10 minutes before cutting.

EXTRA TIP:

VARIATIONS: * Make a mix of 2½ cups of YOUR FAVORITE raw vegetables!  Use what you like! Cherry tomatoes, spinach, pimentos, or mushrooms would be great! * Use your favorite seafood, cooked.  If you used canned fish, just drain any juice.
GARNISHES:  Use additional vegetables and/or fish pieces on top before you bake it to make it colorful.  
 
Nutrition
Calories: 199kcal | Carbohydrates: 10g | Protein: 26g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 95mg | Sodium: 450mg | Potassium: 479mg | Fiber: 1g | Sugar: 4g | Vitamin A: 733IU | Vitamin C: 29mg | Calcium: 157mg | Iron: 1mg