Salmon, Zucchini and Potato Frittata

Author: Canadian Living

Easy enough for a weeknight supper,a frittata also makes a satisfying weekend brunch. Eggs are an important source of high-quality protein. They are also a source of vitamins B12 and E, riboflavin and folate. For added calcium, mash the salmon bones finely - you won't even notice them. Serve with crusty whole wheat bread and Sautéed Spinach.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2003

Ingredients

  • 2 teaspoons canola oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 large potatoes peeled and cubed
  • 1 tablespoon chopped fresh dill
  • 1 zucchini chopped
  • 1 can (7.5 oz/213 G) red sockeye salmon
  • 8 eggs
  • 2 green onions chopped
  • 1 cup shredded light Havarti
  • 1 cup shredded Danbo Cheese
  • 1/4 cup milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Method

Brush oil over 9- or 10-inch (23 or 25 cm) nonstick ovenproof skillet; heat over medium heat. Add onion, garlic, potatoes and dill; cover and cook, stirring often, for 10 minutes. Add zucchini; cook until potatoes are almost tender, about 5 minutes.

Meanwhile, drain salmon and coarsely flake. In bowl, whisk together eggs, green onions, 3/4 cup (175 mL) of the cheese, milk, salt and pepper; mix in salmon. Pour into pan, stirring gently to combine.

Sprinkle with remaining cheese; cook over medium-low heat until bottom and side are firm yet top is still slightly runny, about 10 minutes. Broil until golden and set, 3 to 5 minutes. Slice into wedges.

Nutritional facts <b>Per serving:</b> about

  • Sodium 827 mg
  • Protein 33 g
  • Calories 415.0
  • Total fat 21 g
  • Cholesterol 402 mg
  • Saturated fat 8 g
  • Total carbohydrate 24 g

%RDI

  • Iron 16.0
  • Fibre 0.0
  • Folate 34.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 23.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 24.0
  • Vitamin C 18.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Salmon, Zucchini and Potato Frittata

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