Turn a single salmon filet into a tasty breakfast by baking it into a fluffy frittata. The green spinach gives the eggs a gentle color, while Greek yogurt makes the texture silky. Adding Dijon mustard adds a mild kick, and the dish supplies heart‑healthy omega‑3 fats to start your day right.
Active time: 15 minutes | Total time: 55 minutes
Salmon and Spinach Frittata
Ingredients
- Cooking spray
- 3 large eggs
- 6 egg whites
- ½ teaspoon salt
- 2 cups fresh spinach (about 60 g)
- 5 ⅓ oz plain non‑fat Greek yogurt (150 g)
- 1 tablespoon Dijon mustard
- ½ cup chopped fresh parsley (30 g)
- ½ teaspoon black pepper
- 4 oz skinless salmon, cut into bite‑size pieces (113 g)
Directions
- Preheat the oven to 375°F (190°C). Spray a 9‑inch deep‑dish pie pan with cooking spray and set it aside.
- In a blender, combine the whole eggs, egg whites, salt, spinach, Greek yogurt, and Dijon mustard. Blend until the mixture is smooth and turns a light green.
- Stir in the chopped parsley and black pepper with a spoon. Mixing by hand keeps the parsley pieces visible and fresh‑tasting.
- Spread the salmon pieces evenly across the bottom of the prepared pan. Pour the egg mixture over the salmon and smooth the surface with a spatula.
- Bake for 45–50 minutes, until the center is puffed, firm, and does not wobble when the pan is gently shaken. The salmon is done when its internal temperature reaches 145°F (63°C).
- Remove the frittata and place it on a wire rack. Let it cool for at least 10 minutes so it slices cleanly. Cut into four wedges and serve warm or at room temperature.
This frittata stays fresh in the fridge for up to three days when tightly covered.
Servings: 4 (1 wedge each)
Nutrition per serving: 169 calories, 8 g total fat, 2 g saturated fat, 3 g monounsaturated fat, 2 g polyunsaturated fat, 156 mg cholesterol, 571 mg sodium, 4 g carbohydrate, 1 g fiber, 2 g sugar, 20 g protein.
Vitamins & minerals: Vitamin D 31%, Calcium 9%, Iron 8%, Potassium 351 mg, Vitamin A 106%, Vitamin C 17% of daily values.