Salmon, Zucchini and Potato Frittata
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 415 |
| pro | 33 g |
| total fat | 21 g |
| sat. fat | 8 g |
| carb | 24 g |
| fibre | 2 g |
| chol | 402 mg |
| sodium | 827 mg |
| % RDI: | - |
| calcium | 23% |
| iron | 16% |
| vit A | 24% |
| vit C | 18% |
| folate | 34% |
Suggested Recipes
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2 tsp (10 mL) canola oil
1 onion, chopped
2 cloves garlic, minced
2 large potatoes, peeled and cubed
1 tbsp (15 mL) chopped fresh dill
1 zucchini, chopped
1 can (7.5 oz/213 g) red sockeye salmon
8 eggs
2 green onions, chopped
1 cup (250 mL) shredded light havarti or danbo cheese
1/4 cup (50 mL) milk
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
Preparation:
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.
Additional Information
-
Side Dish Savvy
Sautéed Spinach:
Trim 2 bags (10 oz/284 g each) fresh spinach; wash and spin dry. In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add 2 cloves garlic, minced, and pinch each cayenne pepper and salt. Add spinach; saut?ntil wilted, 2 minutes.Makes 4 servings.
Per serving: about 61 cal, 4 g pro, 4 g total fat (trace sat. fat), 5 g carb, 3 g fibre, 0 mg chol, 88 mg sodium. % RDI: 16% calcium, 32% iron, 103% vit A, 22% vit C, 83% folate.
Tags:
Main Course; Vegetables; Fish; Eggs; Cheese/Other Dairy; Skillet; Broil;
Source
Canadian Living Magazine: February 2003
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