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).
READ THIS NEXT
SEE MORE »
Strawberry Carpaccio
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.