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Trout and Wild Green Pesto Frittata

Serves 4.


    Trout and Wild Green Pesto Frittata

    This frittata seems complex, yet it has a decided simplicity that makes for an exciting meal even on a busy weeknight. Whether store-bought or foraged from your lawn or local park, dandelion greens lend pesto a pleasant earthy bitterness. Spring arugula would serve well as a green substitution. Smoked salmon is a good stand-in for trout, or you can use previously cooked fresh trout or salmon.


    Nutrition bonus

    Dandelion greens are a standout source of beta carotene, a plant nutrient that may help lower the risk for developing type 2 diabetes when consumed consistently in high amounts.

    Pesto, everywhere

    You’ll have more pesto than you’ll need to use in this recipe. Consider that a good problem to have! You can use it as a sandwich spread, a lively addition to salad dressing, a healthy way to dress up roasted potatoes, or stirred into a pot of cooked grains.


    Trout and Wild Green Pesto Frittata


      • 3 cups (750 mL) dandelion greens
      • 1 cup (250 mL) fresh basil
      • 1/4 cup (60 mL) walnuts
      • 2 garlic cloves, peeled and chopped
      • 2 tsp (10 mL) lemon zest
      • Juice of 1/2 lemon
      • 1/3 cup (80 mL) grated Parmesan
      • 1/4 cup (60 mL) extra-virgin olive oil or avocado oil
      • 8 large organic eggs
      • 1/4 cup (60 mL) milk
      • 1/2 lb (225 g) smoked trout, flesh broken into 1 in (2.5 cm) chunks
      • 1/3 cup (80 mL) sliced sun-dried tomato
      • 1 Tbsp (15 mL) extra-virgin olive oil or avocado oil
      • 1/3 cup (80 mL) chopped shallots
      • 1/3 cup (80 mL) crumbled soft goat cheese


      Per serving:

      • calories550
      • protein37 g
      • total fat 43 g
        • sat. fat10 g
      • total carbohydrates8 g
        • sugars3 g
        • fibre2 g
      • sodium418 mg



      In food processor, pulse together dandelion greens, basil, walnuts, garlic, lemon zest, and lemon juice until well combined and everything is pulverized. Add Parmesan and then, with machine running, drizzle oil through top feed tube. If needed, stop the machine to scrape down sides of bowl.


      Heat oven broiler. In large bowl, beat together eggs and milk. Gently stir in 1/4 cup (60 mL) pesto, trout, and sun-dried tomatoes.


      In ovenproof 10 in (26 cm) skillet over medium, heat oil. Add shallots; heat until softened, about 2 minutes. Pour in egg mixture so it’s evenly distributed in pan and heat until edges begin to set, occasionally lifting cooked eggs around edges with spatula, about 5 minutes. Distribute goat cheese overtop and place skillet in oven. Broil until centre of frittata is set and cheese has browned, about 3 minutes.



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      Mussels with Tomato, Saffron, and Fennel

      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.