Salmon Dill Frittatas
Baking frittata mixtures in ye olde Mason jars turns them into the perfect grab-and-go lunch option. Simply reheat the jars, without lids, in an oven. You could even use this method to make savoury breakfast frittatas for hectic mornings. Serve with a salad for a complete meal.
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
4 oz (125 g) smoked wild salmon
3 oz (80 g) soft goat cheese, chopped
2 green onions, chopped
1 cup (250 mL) chopped Peppadew peppers
2 Tbsp (30 mL) chopped dill
1 Tbsp (15 mL) capers, drained
1/4 tsp (1 mL) black pepper
Preheat oven to 400 F (200 C). In large bowl, whisk together eggs and milk. Stir in salmon, goat cheese, green onions, Peppadew peppers, dill, capers, and black pepper.
Lightly grease 6 - 250 mL wide mouth Mason jars and place on rimmed baking sheet. Using ladle, divide egg mixture evenly among jars. Bake for 22 minutes, or until eggs are set. Allow to cool completely before putting on lids and refrigerating.
Serves 6.
Each serving contains: 176 calories; 15 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 3 g total carbohydrates (2 g sugars, 1 g fibre); 339 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Salmon Dill Frittatas
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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