Southwest Salmon Frittata - 11g Carbs, .8g Fiber
From: Vital Choice Seafood
Today's robust frittata recipe comes to us courtesy Chef Kathy Casey: known as Seattle 's "Cocktail and Culinary Diva", she pens the monthly "Dishing" column for The Seattle Times.
Chef Casey is an accomplished food writer who authored Pacific Northwest: The Beautiful Cookbook, a Julia Child Cookbook Awards nominee, and co-authored tar Palate and Best Places Seattle Cookbook. Her most recent volumes are Dishing with Kathy Casey, and Kathy Casey Cooks Favorites.
Serves: 6 to 8
Prep time: about 15 minutes
2 cans (7.5 oz each) traditional-pack sockeye salmon OR
2 cans (6.5 oz each) skinless-boneless sockeye salmon
8 large eggs
2 tsp minced fresh garlic
1 Tbsp taco seasoning, divided
1 Tbsp organic extra virgin olive OR macadamia nut oil
1/2 cup thinly sliced onion
1 cup sliced mushrooms
1/2 cup diced roasted peppers, divided
1 cup sliced cooked red potatoes (about 3 potatoes)
3/4 cup shredded pepper jack cheese
Garnishes: salsa, fat-free sour cream, sliced green onions
Preheat oven to 425 degrees F. Drain salmon and discard skin and bones (if any).
In a large bowl, whisk the eggs, garlic and 1 1/2 teaspoons taco
seasoning until frothy.
Heat a large (10-inch) nonstick oven-proof skillet over high heat, then add and heat the oil. Saute the onions and mushrooms for about 4 to 6 minutes, or until just getting soft. Add half of the roasted peppers and the potatoes. Sprinkle with the remaining 1 1/2 teaspoons taco
seasoning, and stir around gently. Pour in the egg mixture.
Reduce the heat and, as the eggs cook, quickly and gently push the
outer edges towards the center with a spatula, letting the uncooked
egg mixture run down underneath the cooked eggs. Continue until eggs
are about half set. Do not stir.
Scatter the drained salmon evenly over the frittata then sprinkle
with the remaining roasted peppers and the cheese. Place pan in oven
and bake until eggs are set and just puffy, about 6 minutes.
Slice into wedges and serve directly from the pan. Serve topped with
dollops of salsa and sour cream and garnish with a sprinkle of green
onions.
Serves: 6 to 8
Nutrition per Serving:
324 Calories, 19g Total Fat, 7g Saturated Fat, 54% Calories from Fat,
302mg Cholesterol, 26g Protein, 11g Carbs, .8g Fiber, 668mg Sodium,
333mg Calcium and 1.3g Omega-3 Fatty Acids
Nutrition From: www.caloriecount.about.com
Based on 6 servings
Serving Size: 231 g
Nutrition per Serving:
402 Calories, 242 Calories from Fat, 26.9g Total Fat, 10.3g Saturated Fat, 0g Trans Fat, 323mg Cholesterol, 348mg Sodium, 7g Total Carbs 0.9g Dietary Fiber, 2g Sugars, 32.3g Protein
Vitamin A 22% - Vitamin C 54% - Calcium 26% - Iron 10%
Nutrition Grade: B
Good points:
Low in sugar
Very high in selenium
High in vitamin B12
High in vitamin C
Bad points:
High in saturated fat
Very high in cholesterol
