Salmon and Dill Frittata
Never underestimate an egg. Really. They are so darn versatile! I've become a big fan of eggs for dinner so when I was at my Yoga class last week and my favorite yoga teacher (Amy) in the whole world told me that she made my leek and potato tortilla (which is not posted) with the addition of smoked salmon I was not only flattered but I couldn't wait to get into the kitchen and give it a try!
Now, I didn't do it exactly the same as Amy because when I went to the store to pick up the salmon I got stuck on the idea of dill and asparagus (it's a yummy combo). So Salmon, leeks, asparagus and dill it was.
When I made this frittata I used four ounces of salmon but I think it may have been a little too much. Although delicious, the frittata wasn't super fluffy and I think it was because the salmon is so rich and has a lot of fat (healthy fat...the fat we want...omega 3's) that it kinda weighed my frittata down. So in the recipe, I only call for two ounces of salmon. I mean, flavor wise, a little goes a long way with smoked salmon so I'm thinking that might be the perfect amount, but feel free to play.
The best part about eggs for dinner is that whatever you don't eat, you can eat the next day for breakfast or lunch... it's the perfect cook once, eat twice meal.
Salmon and Dill Frittata
Ingredients
2 big leeks, sliced lengthwise and cut into half moons1 cup of asparagus cut into ½ inch pieces
4 eggs
6 egg whites
Splash of 1% milk
2 tbsp of chopped dill
2 oz. smokes salmon, cut into thin strips
Cooking spray
Salt and pepper to taste
Directions
Pre-heat oven to 400.
Coat a 10-inch non-stick sauté pan with cooking spray and heat over a medium flame. Add leeks and sauté for about ten minutes or until translucent and tender. Stir in asparagus and a splash of water, pop a cover on a cook about four to five minutes or until the asparagus is just tender.
In the meantime, combine eggs, egg whites, milk, salt and pepper in a large bowl. Whisk well before stirring in the dill and salmon.
Pour egg mixture into sauté pan with the leeks and asparagus. Pop it all into the oven for 20 minutes and enjoy!!
Serves 4.
Nutritional Analysis
Calories: 153; Total Fat: 5.8g; Saturated Fat: 1.7g; Cholesterol: 228mg; Sodium: 456mg Carbohydrate: 9.6g; Dietary Fiber: 2.2g; Sugars: 3.2g; Protein: 16.9gOther Recipes You May Enjoy:
Asparagus and Herb Omlette (video)
Salmon and Veggie Pockets
Asparagus "101" (video)
Clean and Simple Breakfast Tacos
Butternut Squash and Quinoa Frittata
- Filed under Breakfast, Dinner, Eggs, High Protein, Low Carb, Lunch, Seafood, Wheat-Free
- Tagged with Asparagus, Dill, Egg Whites, Eggs, Frittata, Leeks, Smoked Salmon
- Print this recipe
- 11 comments
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Comments
Kevin :
That frittata sounds so good with the smoked salmon and dill!
posted on June 1, 2008 12:17 PM
GIGI Dubois :
WOW that looks super yummy, if only I had some patience & made it! ha ha... I always want to make so many recipes [especially yours because they all look like exactly something I would eat] but by the time meal time comes around I am too lazy! ugh!! Oh well, it is always nice to LOOK at the food I could eat if I MADE IT! ha ah!
posted on June 1, 2008 3:31 PM
Dani :
Kevin - The smoked salmon and dill are a great combo!
Gigi - What do you mean your too lazy?!?! C'mon you gotta give it a try...it's too easy;).
posted on June 2, 2008 7:43 AM
Kari :
I had a frittata yesterday! I just love them:) My friend Kylee (who made it) also did the combination of egg whites and egg yolks (which I never knew), but I could not tell the difference! I need to start trying that to lower the fat and cholesterol.
posted on June 3, 2008 6:02 AM
MizFit :
loved the greek yogurt tipreminder.
Im off to whole foods!
posted on June 3, 2008 8:48 AM
Sharona May :
Wow! I love that frittata . It looks very good and sounds like a great flavor combo.
Sharona May
posted on June 5, 2008 3:19 AM
Dani :
MizFit - ;).
Sharona May - It's delicious and SO easy!
posted on June 5, 2008 7:27 AM
Sue (coffeepot) :
OOH looks so good to me.
posted on June 17, 2008 11:48 PM
Dani :
Sue - It's really good... I promise:)
posted on June 18, 2008 6:27 AM
Rhiannon :
I'm a new "cook" and I'm just curious...what is the difference between a frittata and quiche?
I love your site, btw!!! My husband is a health nut and I don't necessarily love to cook but I really want to learn without having to rely on the fatty stuff as the easy stuff. Thank you!!!
posted on January 21, 2009 7:46 AM
Dani :
Hi Rhiannon - A frittata does not have a crust and quiche does! That's the major difference:).
posted on January 21, 2009 10:23 AM