Active time: 15 minutes Total time: 55 minutes

One way to make a filet of wild-caught salmon feed more people is to put it in this frittata. Spinach tints the eggy filling, with smooth Greek yogurt and a dollop of Dijon mustard. Getting a dose of omega-3 fatty acids in your first meal is a surefire healthy way to start the day.

Salmon and Spinach Frittata

Ingredients

  • 2 large eggs
  • 6 large egg whites
  • 2 cups (60g) fresh spinach
  • 5 1/3 ounces (150g) 0% Greek yogurt, plain
  • 1 tablespoon Dijon mustard
  • 1/2 cup (30g) fresh parsley, chopped
  • 4-ounce (113g) salmon fillet, skinned and cut in bite-sized pieces

Directions 

Coat a 9-inch (23cm) deep-dish pie pan with cooking spray and reserve. Preheat the oven to 375ºF (190ºC).

In a food processor or blender, combine the eggs, egg whites, spinach, yogurt and Dijon mustard. Process until smooth. Stir in the parsley.

Sprinkle the salmon over the bottom of the pan and pour the spinach mixture over it. Smooth the top.

Bake for 45–50 minutes, until puffed in the center. Cool on a rack, then cut into four wedges and serve.

Frittata will keep, tightly covered, in the refrigerator for up to three days.

Serves: 4 | Serving size: 1/4 pan

Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 94mg; Sodium: 176mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 5g; Protein: 20g