This salmon frittata recipe not only tastes great but it is loaded with nutritional value!
Being a woman, getting enough calcium is a top priority for me, and if you’re a woman it should be for you too. Women lose more calcium from bones than men, especially during peri-menopause and post menopause as our estrogen levels lower. This means we are at higher risk of osteoporosis and studies show that most women don’t get enough dietary calcium over their lifespan.
Although fresh salmon is also fantastic, canned salmon has the benefit of having the soft bones, and it’s these bones that are packed with calcium. In a 7.5oz / 210g can of salmon (with bones) there is 300mg of calcium, which is about 1/3 of your daily dose. It’s also loaded with EPA and DHA, two essential fatty acids that help reduce inflammation, improve brain function, and boost immunity.
It’s nice to get such value out of the foods we eat, don’t you think?
You can eat this frittata for breakfast, lunch or dinner, and it works well with a side salad too.
It also tastes great without cheese so feel free to leave that off if you’re dairy free.
Salmon and Veggie Frittata
- 1 red onion – diced
- 14.5oz (415g) tinned salmon – drained
- 6 eggs
- ¼ cup milk
- 1 tablespoon chopped parsley (optional)
- Salt & pepper
- ½ cup grated cheese – optional
- 1 bunch asparagus – chopped
- 1 zucchini – quarter sliced
- Oil for cooking
- Preheat grill
- Heat oil in a non stick pan, then saute your onions until brown
- Add the zucchini and asparagus to the pan and cook for a few minutes until soft but not soggy
- Meanwhile, beat the eggs in a bowl with the parsley and milk, and season with salt and pepper
- Once the veggies are cooked, add the salmon and break it up to combine with the veggies
- Pour the egg mixture evenly over the contents of the pan
- Turn down the heat and let it cook through for 3-5 minutes
- Once it’s starts to looked cooked at the top (there will still be some runny egg but you will notice when you tilt the pan that it’s just on the surface), sprinkle the cheese on top and place under the grill for a few minutes to cook the top and brown the cheese. You can skip adding cheese if you want to.
- When it’s done, remove from pan, cut up and serve
I hope you’ll enjoy it.
P.S. If you’d like more nutrient packed food ideas. Click here to subscribe to our bi-weekly updates