Salmon Pea & Lemon Frittata

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This Weight Watchers Salmon Pea & Lemon Frittata comes as a light yet sustaining dish that can be used as breakfast, brunch, lunch/dinner. It is loaded with protein from both salmon & eggs, & fresh sweetness of peas, & a little bit juicy note of lemon zest. It is a simple menu to cook & fits on busy weekdays as well as for lazy weekends. This dish cooks in a frying pan & is then cooked under the grill to get a golden top. It is heavy enough to satiate but not enough to weigh one down, & so it is perfect for the person watching Smarter Points. You can serve Weight Watchers Salmon Pea & Lemon Frittata hot/cold, as well as for lunchboxes. It is a great idea. It freezes quite well, meaning you can cook in advance & save time.

STATS

  • Diet: Weight Watchers friendly
  • Course: Main/Brunch
  • Cuisine: European
  • Time for prep: 10 minutes
  • Cooking time: 20 minutes
  • Working time (total): 30 minutes
  • Size/serving: 1 slice
  • Level of difficulty: Easy
  • Mode of cooking: Stovetop & oven/grill
  • Total yield: 4 servings

EQUIPMENT

  • Medium non-stick frying pan
  • Mixing bowl
  • Whisk/fork
  • Measuring cups & spoons
  • Grater/zester
  • Knife & cutting board

INGREDIENTS

  • Six big eggs
  • 100g of cooked salmon flakes
  • 3/4 cup of thawed frozen peas
  • One tablespoon of cooking spray/olive oil
  • 1 little onion, diced finely
  • One teaspoon of lemon zest
  • To taste, add salt & pepper.
  • Garnish with fresh parsley (optional).

INGREDIENT NOTES

Eggs:

  • Fresh eggs are the best in terms of flavor. A combination of whole eggs & egg whites allows you to use a lower amount of calories.

Salmon:

  • Cooked salmon left over is good. You may also use canned salmon, drained.

Peas:

  • The sweet green peas are added to give color & light sweetness. Should you be using frozen, then thaw them out.

Olive oil:

  • Assists in the prevention of sticking. There is also a low-calorie cooking spray that you can use.

Lemon zest:

  • Adds zest & lightens the heavy combination of salmon & eggs.

Onion:

  • A milder flavor will be achieved when using white/yellow onions. Chop into tiny pieces so that it fully mixes with the frittata.

Parsley:

  • Decorative, optional, & a fresh touch added to the serving.

INSTRUCTIONS:

  1. Set the oven grill to medium-high / turn on the oven to 180°C (350°F) if baking.
  2. Apply olive oil or spray to a non-stick, ovenproof pan & heat it over a low flame.
  3. Cook the onion for 3 to 4 minutes, till it is tender & has a hint of golden color.
  4. Stir the peas for one to two minutes till they are well-cooked.
  5. Whisk together the eggs, lemon zest, salt, & pepper in a bowl.
  6. Over the peas & onions in the pan, pour the egg mixture.
  7. Spread the flakes of salmon evenly over the pan & add them gently.
  8. Cook for 5 to 7 minutes without stirring, till the center is still a little runny but the edges are beginning to solidify.
  9. Put the pan in the oven then on the grill.
  10. Cook for 5 to 8 minutes, up to when the top is set and just starting to turn golden.
  11. Now remove it from the oven, give it to rest for cool down & then cut into wedges.
  12. If preferred, top with fresh parsley & serve warm / at room temperature.

TIPS

  • To flavor a little more, sprinkle some low-fat cheese, then place this under the grill.
  • Drink with some side salad as a wholesome potable.
  • If canned salmon is used, then take off the skin & bones before flaking.
  • The recipe can be doubled & cooked in a bigger dish in order to prepare a meal.

STORAGE INFORMATION:

Refrigerate:

  • Store for at least three days in a sealed jar. Warm up again in the microwave/oven.

Freezer:

  • Slices can be stored in a firmly sealed container for a maximum of two weeks. Thaw in the oven overnight before reheating.

FAQs

Is it possible to make it non-dairy?

  • This recipe is dairy-free naturally, except where you put in cheese.

Can I substitute salmon?

  • Smoked trout/tuna/cooked chicken ought to do.

What can I do in order to prevent my frittata from sticking?

  • Use a non-stick pan that is good enough & keep it away from high heat.

Is it freezeable?

  • And very gently thaw & reheat so as not to overcook.

NUTRITIONAL INFORMATION

Calories: 180
Carbs: 5g
Protein: 18g
Fat: 10g
Fiber: 2g
Sodium: 260mg
Sugar: 2g
Iron: 2mg
Calcium: 35mg
The Weight Watchers Salmon, Pea, and Lemon Frittata Recipe is estimated to have three (3) SmartPoints per serving.