Smoked Salmon Frittata Recipe With Nutrition Data and Calorie Count
Smoked Salmon Frittata
Delicious frittata that is sure to please even the fussiest of breakfast connoisseurs.
Yields:
2 servings
Prep Time:
10 mins
Cook Time:
20 mins
Meal Type:
Breakfast
Rating:
Ingredients
- 8 spears medium asparagus
- 1 tbsp extra virgin olive oil
- 1/2 small onion, bermuda
- smoked salmon
- 1/2 cup liquid egg substitute
- 1/4 cup water
- 3 tbsps nonfat dry milk
- 1/4 tsp marjoram, chopped
- 1 dash black pepper
- 1/2 tbsp fat free sour cream
- 1 tbsp salmon roe
- 1 tsp chopped chives
Directions
- Boil 1" water in large skillet. Add asparagus and cook, uncovered, until tender-crisp.
- Coat an ovenproof 8" skillet with cooking spray and place of medium-low heat until hot.
- Add oil and sauté onion until soft. Add asparagus. Add smoked salmon and remove from heat.
- Preheat the broiler. Combine egg substitute, water, dry milk, marjoram, and pepper. Pour over salmon mixture.
- Cover and cook over med-low heat for 7 minutes or until bottom is set and top is slightly wet. Place skillet under broiler 4-6" from heat source until frittata is puffed and set, 2-3 minutes.
- Top with sour cream, salmon roe, marjoram, and chives if desired. Slice into wedges and serve immediately.
- Try substituting 1 cup of broccoli florets for asparagus and 2 oz of ham for salmon.
- Note: based on a recipe from South Beach Cookbook.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
268
% Daily Value*
-
Total FatAmount Per Serving 11.72g% Daily Value 15%
-
Saturated FatAmount Per Serving 2.104g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 2.51g
-
Monounsaturated FatAmount Per Serving 6.599g
-
-
CholesterolAmount Per Serving 46mg% Daily Value 15%
-
SodiumAmount Per Serving 252mg% Daily Value 11%
-
Total CarbohydrateAmount Per Serving 16.46g% Daily Value 6%
-
Dietary FiberAmount Per Serving 1.6g% Daily Value 6%
-
Total SugarsAmount Per Serving 13.44gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 24.52g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 7mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 9mg% Daily Value 10%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 26mg% Daily Value 2%
-
IronAmount Per Serving 17mg% Daily Value 94%
-
PotassiumAmount Per Serving 894mg% Daily Value 19%
Nutrition summary:
- Calories 268 KCal
- Fat 11.72 g
- Carbs 16.46 g
- Protein 24.52 g
There are 268 calories in 1 serving of Smoked Salmon Frittata.
How long would it take to burn off 268 KCal? |
|
---|---|
Basketball |
27 minutes |
Cycling (10 MPH) |
37 minutes |
Jogging |
22 minutes |
Running |
18 minutes |
Swimming (crawl, moderate pace) |
26 minutes |
Walking |
31 minutes |
Weight Training |
31 minutes |
Values estimated based on person weighing 160 lbs. |