Tuesday, 31 January 2012

Smoked Trout Frittata

Full of protein, packed with vegetables this is one tasty treat that you can have for breakfast, lunch or dinner! 

For some great information on the health benefits of smoked fish there's a fantastic, easy to read article on Livestrong.  

This was also a great dish to put the veggie garden to good use, the tomatoes onion, spinach, zucchini and dill all came straight from the veggie patch in the backyard!  

Smoked Trout Frittata
(serves 4 people)

What you need
8 Eggs (beaten)
2 tomatoes (roughly diced)
1 cup spinach (roughly chopped)
1 zucchini (grated)
1/2 onion (finely sliced)
150g smoked trout (chunks)
1 tsp dill
1 tsp finely grated lemon rind

  • preheat the oven to 170deg Celsius
  • crack the 8 eggs in a bowl and beat with a whisk until they go slightly pale
  • heat a non stick fry pan or ceramic dish on the stovetop on a low heat (you will need a fry pan or dish that can also put in the oven)
  • pour the eggs into the dish and gently heat the eggs for 2 minutes 
  • add the spinach, tomato, onion, zucchini, dill and trout to the pan
  • grate some lemon rind over the top of the frittata mixture
  • heat for another 2 minutes before taking the pan off the stove and into the oven
  • bake for approximately 30 minutes (this will depend on the size of the pan)
  • take out of the oven and let it rest for a few minutes, if you are lucky it will turn out onto a plate - but don't be too hard on yourself if you serve it from the pan.  Enjoy with a crunchy garden salad!  

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