A frittata is an egg-based Italian dish similar to an omelette, crustless quiche or scrambled eggs, enriched with additional ingredients, such as salmon, in this recipe. The word frittata is Italian and translates to roughly “fried”.
Most of the energy in this recipe comes from the eggs, which also provide plenty of protein, choline, B2, B5 and selenium. The salmon boosts omega 3 for optimal brain function, along with B3, B5, B6 and B12. The spinach provides folate, magnesium, potassium, and iron, as well as vitamins A, C and K. Finally, the feta fills in the calcium and vitamin B2.
Scorecard
- Diet Quality Score = 91%
- Satiety Index Score = 43%
- Protein % = 33%
- P:E ratio = 1.1
Macros
One serving provides 300 calories, 25 g of protein, 20 g of fat, and 3 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 6 eggs, beaten
- 300 g frozen spinach, defrosted with excess water squeezed out.
- 200 g salmon, cut into 2 cm cubes
- 100 goats or cows feta (goats lower in carbs)
- 1/2 tsp freshly ground black pepper
- Sriracha sauce to serve (optional)
Directions
- Preheat oven to 180°C/360°F (bake).
- Line an ovenproof pan or dish with baking paper and lay spinach evenly over the bottom.
- Lay out salmon and crumble over the feta.
- Evenly pour over the beaten eggs.
- Bake for 20 – 30 minutes until the centre is cooked.
More
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