Salmon Asparagus Frittata

Do you have any go to, easy to make meals that you find yourself making at least once a week? For me it’s frittatas. I love eggs, but I especially love adding things like vegetables, meats, and cheese to them which is exactly what you do with a frittata. I kind of consider it a cleaning out the fridge meal because you can essentially add whatever you want to it. Frittatas are much lighter and lower in fat and calories than a quiche. They don’t have a crust and don’t use nearly the amount of cream or milk in them that quiche does. This Salmon Asparagus Frittata may be my new favorite one to make, I’m already thinking about making it later in the week.

Last week I was rummaging through the fridge trying to decide what to put in my frittata. I had some asparagus, tomato, a little chunk of asiago cheese, and some green onion, but no meat. Then I looked in the pantry and found a can of salmon. I had never tried salmon with eggs, but thought what the heck, I’ll give it a shot.

Turns out these two make an awesome combination! Not only was the flavor good, but the frittata was so filling. Canned salmon is a great low fat way to get a lot of protein and omega 3 fatty acids in your diet.

The asparagus was probably my favorite part of the Salmon Asparagus Frittata. Now that asparagus is in season I can’t get enough of it. I love it in salads, sautéed with other vegetables,  roasted in the oven with lemon juice, salt, and pepper, and my new favorite way is with eggs. To make this  frittata I started by whisking together one whole egg and six egg whites. I added a couple tablespoons of skim milk to the eggs along with salt, pepper, and the drained can of salmon. I then sautéed the asparagus and green onion in my cast iron skillet for a couple minutes until they were barely softened. I poured in the egg and salmon mixture and topped it with the diced tomato and asiago cheese. I let the eggs cook for about 3 minutes on the stove and then put the whole thing in the oven and baked it at 425 degrees for about 8 minutes. When I pulled it out of the oven the top was golden brown from the cheese and was light and fluffy. I cut it into wedges and ate it immediately, it was delicious!

The salmon gave the frittata a nice heartiness and the asparagus was slightly sweet and crunchy which gave the frittata good texture. Another great thing about frittatas is that they can be eaten at room temperature if you are making it for a brunch and the leftovers reheat nicely the next day.  If you need a quick, healthy, but filling breakfast, lunch, or dinner, this Salmon Asparagus Frittata is the perfect thing to make!

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Salmon Asparagus Frittata

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 13 minutes

Inactive Time: 2 minutes

Total Time: 25 minutes

A healthy spring meal filled with seasonal asparagus and heart healthy salmon!

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Ingredients

• 1 t. extra virgin olive oil
• 1 cup asparagus, cut into 1 inch pieces
• 2 green onions, diced
• 1 roma tomato, deseeded and diced
• 1 6 oz. can of salmon, drained
• 1 whole egg
• 6 egg whites
• 2 T. skim milk
• 3/4 t. kosher salt
• black pepper to taste
• 1/4 cup shredded asiago cheese

Instructions

1. Preheat oven to 425 degrees.
2. Over medium heat, heat the olive oil as well as spray an oven proof saute pan with cooking spray.
3. When the oil is hot add the chopped asparagus and green onion and cook for approximately 2-3 minutes until they are barely soft.
4. While the vegetables are cooking whisk together the eggs, milk, salt, pepper, and drained salmon.
5. Pour the egg and salmon mixture over the asparagus and green onion.
6. Top the eggs with the tomato and sprinkle with the asiago cheese.
7. Let the frittata cook on the stove for about 3 minutes and then move it to the oven and let it bake for 6-8 minutes or until it is set.
8. Remove from the oven and let it rest a couple minutes before cutting and serving.

Notes

Be sure to spray the saute pan or cast iron skillet well with cooking spray so that the eggs don't stick.

If you want the top of the frittata to be more golden brown turn on the broiler for a couple minutes.

The frittata may be served immediately or at room temperature. It also reheats nicely for leftovers.