Salmon and Asparagus Frittata

Gluten Free
Health score
11%
Salmon and Asparagus Frittata
25 min.
2
222kcal

Suggestions


Start your day on a delicious note with this delightful Salmon and Asparagus Frittata! Perfectly gluten-free and ready in just 25 minutes, this dish is not only quick to prepare but also packed with flavor and nutrition. Whether you're enjoying a leisurely brunch or a quick breakfast before heading out, this frittata is sure to impress.

The combination of fresh asparagus and tender salmon creates a vibrant and satisfying meal that is rich in protein and healthy fats. With only 222 calories per serving, you can indulge without the guilt. The creamy dill-Havarti cheese adds a luxurious touch, melting beautifully over the fluffy eggs, making each bite a delightful experience.

This frittata is versatile enough to be served as an antipasti dish or a hearty morning meal, making it a fantastic option for any occasion. Plus, it’s a great way to incorporate more vegetables into your diet while enjoying the rich flavors of salmon. So, gather your ingredients and get ready to whip up this scrumptious Salmon and Asparagus Frittata that will leave you and your guests craving more!

Ingredients

  •  eggs 
  • tablespoons milk 
  • 0.1 teaspoon pepper 
  • tablespoon butter 
  • oz asparagus fresh
  • oz pink lady apples red flaked drained canned
  • oz optional: dill shredded

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, beat eggs, milk and pepper until well blended.
  2. In 10-inch nonstick skillet, melt butter over medium heat.
  3. Add asparagus; cook 3 to 5 minutes, stirring frequently, until crisp-tender.
  4. Reduce heat to medium-low.
  5. Add egg mixture to skillet; gently stir in salmon. Cover; cook 6 to 8 minutes or until eggs are set. (Do not stir.)
  6. Sprinkle with cheese; cover and cook 1 to 2 minutes or until cheese is melted.

Nutrition Facts

Calories222kcal
Protein19.65%
Fat50.44%
Carbs29.91%

Properties

Glycemic Index
74.5
Glycemic Load
3.92
Inflammation Score
-9
Nutrition Score
18.974782466888%

Flavonoids

Cyanidin
1.34mg
Peonidin
0.02mg
Catechin
1.11mg
Epigallocatechin
0.22mg
Epicatechin
6.4mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.16mg
Luteolin
0.1mg
Isorhamnetin
15.56mg
Kaempferol
4.69mg
Myricetin
0.2mg
Quercetin
26.97mg

Nutrients percent of daily need

Calories:221.78kcal
11.09%
Fat:12.93g
19.89%
Saturated Fat:3.58g
22.37%
Carbohydrates:17.25g
5.75%
Net Carbohydrates:13.39g
4.87%
Sugar:10.88g
12.09%
Cholesterol:247.32mg
82.44%
Sodium:184.73mg
8.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.33g
22.67%
Vitamin A:3294.36IU
65.89%
Vitamin C:31.2mg
37.82%
Selenium:21.86µg
31.22%
Vitamin B2:0.51mg
30.07%
Folate:105.67µg
26.42%
Manganese:0.51mg
25.64%
Vitamin K:25.91µg
24.67%
Iron:4.35mg
24.17%
Phosphorus:205.19mg
20.52%
Fiber:3.86g
15.44%
Potassium:532.93mg
15.23%
Vitamin B5:1.4mg
13.95%
Calcium:135.74mg
13.57%
Vitamin B6:0.26mg
13.06%
Vitamin E:1.71mg
11.42%
Vitamin B12:0.68µg
11.26%
Copper:0.22mg
11.04%
Zinc:1.51mg
10.08%
Vitamin D:1.49µg
9.9%
Vitamin B1:0.15mg
9.84%
Magnesium:37.93mg
9.48%
Vitamin B3:1.15mg
5.73%