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–+ servings

Salmon, Spinach & Feta Frittata

Lunch, Breakfast
Looking for a low carbohydrate meal option then this is recipe is ideal. Salmon, eggs and spinach combine really well together as a breakfast or lunch option that will keep you full for hours.
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Calories398kcal
Carbs1.7g
Protein30.2g
Fats30.1g
For Exercise Day
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Performance Benefits

This is a good example of a mixed meal, containing a good source of all three macronutrients. It would be a great option on a day when you are prioritising protein intake, healthy fat intake and immune supporting nutrients such as omega-3, Vitamin C, and Zinc.
Health Benefits

Polyunsaturated fatty acids (PUFAs), including Omega-3 are essential fatty acids, meaning they cannot be produced by the body and need to be obtained through the diet. Omega-3's have been shown to be a natural anti-inflammatory which may help improve joint pain caused by inflammation.
Expert Tips

Salmon is a great source of Omega-3 and adding it to your meals 2-3 times per week is an easy way of increasing Omega-3 in your diet.

Equipment

  • Non-stick oven dish or pan
  • Oven
  • Mixing bowl

Ingredients

  • 1 Salmon fillet (or 100 g smoked salmon)
  • 7 Free-range egg
  • 3 Spring onions (chopped)
  • 100 g Feta cheese (crumbled)
  • 2 handful Baby spinach
  • 1 tbsp Extra virgin olive oil
3

Instructions

  • Bake the salmon fillet at 180°C for 25 minutes before breaking up into small chunks. Alternatively, if using smoked salmon, slice into small pieces.
  • Place a small non-stick oven dish or pan containing 1 Tbsp of extra virgin olive oil in the oven for 5 minutes in order to pre-heat.
  • In the meantime, beat the eggs in a large bowl and then mix in all the other ingredients in a bowl.
  • Next, pour this egg mixture into a preheated dish, along with the chunks of salmon.
  • Bake for 20 minutes and serve.

Notes

1 portion of salmon, spinach & feta frittata is the equivalent to 250g

Nutrition

Serving: 1personCalories: 398kcalCarbohydrates: 1.7gProtein: 30.2gFat: 30.1gSaturated Fat: 10gPolyunsaturated Fat: 4.1gMonounsaturated Fat: 11.9gTrans Fat: 0.16gCholesterol: 553mgSodium: 738mgPotassium: 549mgFiber: 1.7gSugar: 1.6gVitamin A: 5550ugVitamin C: 12.4mgCalcium: 350mgIron: 4.7mg
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