20 mins
Healthy Salmon & Egg White Frittata
Recipe by GrahamÂ
Healthy Salmon & Egg White Frittata is made in the same way as a traditional frittata (an egg-based Italian dish similar to an omelette or crustless quiche) but using only egg whites, so it's very low in calories, cholesterol and, if you use whipping cream, not too much fat. However, it's very high in flavour and very quick and easy to prepare. You can use either lox (brined salmon) or smoked salmon - your preference.
I used to be stumped every time I stood in the supermarket wondering what the difference was between double cream (heavy cream) and whipping cream. In fact, they are essentially the same thing except that double (heavy) cream contains at least 36% milk fat, and whipping cream is a bit lighter, with only 30% milk fat. Heavy cream whips well and hold its shape longer than whipping cream, so it's better for piping, pastry fillings, and toppings. Whipping cream whips just as well but becomes liquid again more quickly.
Healthy Egg, Chips & Mushrooms 
Honey and Marmalade-glazed Gammon Ingredients for Healthy Salmon & Egg White Frittata
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Currently displaying quantities in US Imperial Measurements
How to Cook Healthy Salmon & Egg White Frittata
- Place an oven rack in the centre of the oven and preheat to moderate (Mk 4 - 350ºF - 180ºC). Chop the lox or smoked salmon into cubes of about ½" (1cm). Zest the lemon and peel and crush (mince) the garlic. Separate the egg yolks and whites and, in a medium bowl, whisk the egg whites for about 30-45 seconds until fluffy. Stir in the cream, salmon, lemon zest, and about ½ teaspoon each of salt, and freshly ground black pepper.
- Heat the olive oil over medium heat in a 9" (23cm) ovenproof, non-stick skillet. Add the rocket and crushed garlic and cook, stirring frequently, for about one minute until the rocket has wilted. Pour the egg mixture into the pan and stir quickly to combine the ingredients, then cook without stirring for 4 minutes. Transfer the skillet to the heated oven and bake for about 10 to 12 minutes until the frittata is set.
- Slide the frittata onto a platter and, using a serrated knife, cut into wedges and serve warm or at room temperature.
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GRAHAM'S HOT TIP:
Take your eggs out of the fridge in advance. For this recipe they are best at room temperature. You can use the yolks in a nice rich omelette tomorrow!.
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A nice, simple, light white wine like the Duc de Morny, Picpoul de Pinet works well with Salmon & Egg White Frittata.Reviews of Healthy Salmon & Egg White Frittata
| March 16 2015 I used your recipe for smoking your own salmon and this really made my frittata a winner. I'm also happy to report that, apart from the health and weight issue, I don't think just using egg whites materially changes the taste or consistency. I'll definitely be doing this again soon, since everybody enjoyed it. isabellarose (1 review) |
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