Egg White Frittata with Smoked Salmon

By Suzanne Anderson June 2, 2023 30 mins read 69 Views

This healthy egg white frittata is packed with protein and boasts healthy ingredients. This healthy breakfast recipe is perfect for brunch, an easy dinner or for a weekday lunch.

Mark Beahm is the photographer.

You may be suspicious of a healthy egg white frittata. How can you get rich taste without fat, cholesterol and calories? Don't worry! You won't miss them! Don't worry about it! The eggs, salmon and cheese will provide you with 97 grams of protein.

This full-flavored egg white frittata is a good example of how to build richness without using ingredients such as butter, yolks, and cream.

This delicious breakfast is full of smoked salmon and goat cheese. It also contains fresh dill. Salmon and goat cheese have a rich, creamy texture. The dill has a herbaceous taste with a hint licorice. There are also pockets of caramelized red onions and pungent capers. Imagine it as a lox bagel, but without the carbs.

Frittatas do not require a crust. It's quick and easy to make, requiring only 15 minutes of work.

This Egg White Frittata also has a lot of versatility. It's delicious at breakfast, brunch, lunch, or dinner. It can be served warm or room temperature. It keeps well. It can be made ahead to have healthy meals ready at a moments notice.

You can make these simple side dishes for your next brunch or dinner.

Table of Contents

Egg white frittata ingredients
How to make an egg white frittata
How to store leftover frittata
What to serve with egg white frittata
How to use egg yolks
Healthy Breakfast Recipes You Can Make Today!
Try our Nocellara-Italian Extra Virgin Olive Oil!
Egg White Frittata Recipe with Smoked Salmon

Egg white Frittata Ingredients

This frittata is a classic combination of smoked Salmon, creamy goat cheese and fresh Dill. You'll need the following ingredients to make this frittata:

Extra virgin olive oil: Use a small amount if you want to make the frittata stick less. This will prevent the frittata sticking to the pan.
Red onions: I love how sweet and flavourful red onions are. You can also substitute one shallot or half a white or yellow onion if you prefer.
Egg Whites:Eggs whites contain a high amount of protein, and are low in calories and fat. You can substitute 7-8 whole egg yolks for the egg whites if you want a richer, creamier frittata.
Smoked Salmon:Use smoked salmon of high quality. If you cannot find a package of 6 ounces, use 4 ounces. You can also opt for an eight-ounce package, and use the leftover salmon in another recipe.
Goat Cheese:Fresh, soft goat cheese has a creamy texture and is tangy. You can crumble the goat cheese with your fingers to evenly distribute it throughout the frittata.
CapersCapers are bursting with a briny, tangy flavour.
Dill - Fresh dill is a sweet, grassy licorice taste. This is a classic pairing with smoked salmon. Leave the woody stems at home and only use the fronds. You can use fresh parsley instead of dill if you do not like it.
Seasonings A large amount of freshly ground black pepper contrasts beautifully with creamy goat cheese and rich, smoked salmon. Salt enhances flavor.

How To Make an Egg White Frittata

The frittata is an incredibly simple and quick dish. It's ready in less than 30 minutes. You can make the frittata in advance and serve it at room temperature or warm.

Prepare:Preheat oven to 350degF. Dice 1/2 medium onion. Drain and coarsely chop one tablespoon of capers. Chop 2 tablespoons fresh dill leaves coarsely.
Sauté the onion:Heat one tablespoon of olive oil over medium heat in a nonstick skillet that can be used in an oven or a cast iron pan with seasoned edges. Add the onion dices and cook on medium heat for 3-4 minutes. Stirring occasionally, until the onions are softened, have a caramelized edge and smell sweet.
Whip the eggs:While onions are cooking add 12 large whites of egg to a large bowl. Whip for 30 seconds until foamy. Add 6 ounces of smoked Salmon in bite-sized pieces to the bowl. Add 4 ounces goat cheese. Add the capers and dill. Also add 1/4 teaspoon black pepper.
Cooking the eggs:When onions are softened, add the salmon and egg mixture to the pan. Cook over medium heat until the edges start to set up, about 3-4 minutes.
Bake : Transfer to the oven the pan and bake for 12 minutes until the frittata is set. The frittata should have puffy edges and a firm center.
Serve : Let the dill cool slightly before slicing and garnishing with fresh dill. Serve warm or room temperature.

How To Store Leftover Frittata

Store leftover frittata at room temperature. Store in the refrigerator, tightly wrapped in plastic or an airtight container. The fruit will last 3 to 4 weeks. Slices can be served cold, or wrapped in foil in an oven at 350degF for 10 minutes.

What To Serve With Egg White Frittata

The smoked salmon frittata can be served for dinner or brunch. Serve with toast or whole grain bread with olive oil drizzled on top. Upgrade toast with my favorite Spanish classic: Pan con Tomate.

Another great way to complete the meal is with a bright salad like Lemon Parmesan Lettuce Salad or some delicious roasted vegetables. Dill, like fennel has a light licorice taste. Pair this smoked salmon with Fresh Fennel Orange Salad to get a similar taste profile.

How to use egg yolks

Don't waste the leftover yolks from this frittata! Make dessert! Balance is the key to a happy life, right?

This recipe is for a Spanish Custard, Crema Catalana. It's scented with cinnamon and citrus, and it uses eight egg yolks. You'll be surprised by how light and lucious this custard is if you haven't tried it before. It's like a lighter version of France's creme brûlée.

Aioli is a versatile condiment that can be used to enhance soups, sandwiches and burgers. It's also a great gift for friends. It only takes a few moments to prepare this creamy, garlicky spread. This spread only requires one yolk of an egg, so you can share it!

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Try our Nocellara-Italian Extra Virgin Olive Oil!

This EVOO was produced using cold-extracted Nocellara Olives that were hand-picked. It is high in polyphenols and has a spicy finish with aromas of tomatoes, vegetables, and mild spices.

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Egg White Frittata With Smoked Salmon

This healthy egg white frittata is packed with goat cheese, smoked salmon and fresh dill. It's a great breakfast, lunch or dinner.

Course Breakfast, brunch, Lunch

Prep Time 15 Minutes

Cook Time 20 Minutes

Total Time 35 Minutes

Servings

Calories kcal

Author Mark Beahm

Ingredients

1 tablespoon extra-virgin olive oil
1/2 medium red onion, diced
12 large egg whites (about 360g)
6 8 ounces Smoked Salmon Torn or Sliced into Bite Size Pieces
4 ounces soft goat cheese, crumbled
1 tablespoon Capers Drained and roughly chopped
2 tablespoons chopped dill, plus more for garnish
1/4 teaspoon freshly ground black pepper
Kosher Salt

Instructions

Prepare: Position a rack at the center of the oven, and heat it to 350 degrees Fahrenheit.
Sauté the onion. Heat the oil on medium heat in a nonstick skillet 10 inches wide. Add the onion dices and cook on medium heat for 3 to 4 mins, stirring every so often. The onions should be softened, beginning to brown at the edges and smelling sweet.
Mix the eggs. While the onions cook, add the eggwhites to a large bowl. Whip for 30 seconds or until foamy. Add the capers, black pepper, goat cheese and salmon. Add a pinch of sea salt.
Once the onions are softened, add the salmon and egg mixture to the pan. Cook over medium heat, without stirring, for 3 to 4 minute or until the edges start to set.
Bake the eggs. Transfer the pan into the oven for 12 minutes or until the frittata is set. The center of the frittata should be firm and have slightly puffed up.
Slice into 8 pieces after letting it cool down for a couple of minutes. Garnish with fresh dill.

Video

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Notes

Frittata can be stored in the fridge for up to 4 days. Allow leftovers to cool down to room temperature before storing. Wrap tightly in plastic and store in the refrigerator.
Use the "jiggle" test to determine if your frittata has reached its set point. If the frittata's center jiggles when the skillet is shaken, the dish needs to be cooked longer.
Browse our store for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 1.1g

The Mediterranean Dish first published the post Egg White Frittata With Smoked Salmon.

By: Mark Beahm
Title: Egg White Frittata with Smoked Salmon
Sourced From: www.themediterraneandish.com/egg-white-frittata-with-smoked-salmon/
Published Date: Fri, 02 Jun 2023 12:00:00 +0000

Frequently Asked Questions

Is it possible to lose weight by following the Mediterranean diet

Yes, it is possible to lose weight while following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. This eating plan can help you lose weight by incorporating physical activity. If you have the right mindset, it is possible to reduce high-fat processed foods, red meat, and added sugars.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. The traceability of red meat, poultry, fish and other animal protein sources around the Mediterranean Sea has meant that they are less common in modern diets. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Can I use regular oil instead of extra Virgin Olive Oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. However, remember that it does not contain the same nutrients or positive compounds as EVOO, so try to make up for these benefits in other parts of your diet whenever possible.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet is a good choice for those with diabetes. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Incorporating moderate exercise into this eating plan can help control and stabilize blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What is a typical Mediterranean breakfast?

A Mediterranean breakfast can include a mix protein, healthy and carbohydrate. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast with tomatoes and Feta cheese is another great breakfast option. Start your day off the Mediterranean by incorporating high-quality proteins such as wild-caught fish, grass-fed meat, organic eggs, and nuts. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

How do I get started on the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Quinoa, oat groats, and millet can be substituted for refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

Statistics

1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

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How To

How to plan a week full of Mediterranean dishes that are both delicious and nutritious?

A Mediterranean diet can improve your overall health and life quality. This nutrient-dense eating plan emphasizes healthy fats, whole grains, legumes, fresh fruits, and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

For a week filled with delicious, healthy meals that fall within the Mediterranean diet guidelines, you will need to focus on specific ingredients. This could include protein, fish, poultry or eggs, as well as healthy fats like olive oil nuts and avocadoes. You may also want to consider vegetables in prepared vegetables salads dips spreads soups or vegetables, starches like potatoes, legumes, old grains, and others. ; fruits for desserts snacks smoothies, etc. Seasonings herbs, sauces and optional dairy yogurt cheese Kefir. Mixing different combinations throughout the week can help you maintain a healthy Mediterranean lifestyle. Combining the meal with regular physical activity will offer even more significant increases in short-term results and long-term positive impacts on body composition and overall health status.