Egg white trout and potato frittata

An easy one skillet meal that has a different flare and flavour by using fresh trout and egg whites to pack a protein punch for dinner or lunch. Serve it up with a crisp green salad or steamed vegetables to round out your plate.

by Emily Richards PH Ec.
206 cal Serves 4
Prep time 0h 20m
Cook time 0h 30m
Total time 0h 50m

Ingredients

Directions

  1. Step 1

    Place trout fillet skin side down in lightly sprayed nonstick skillet and sprinkle with lemon rind and pepper. Cook on medium high heat for about 3 minutes or until skin is crispy. Turn over and cook for about 3 minutes or until fish flakes easily when tested with fork. Remove to plate.
  2. Step 2

    Place potatoes in skillet with water and bring to a simmer. Cover and cook, stirring once, for 10 minutes or until tender but firm. Drain potatoes and return to pan. Add oil, onions, garlic and dill and cook stirring for about 5 minutes or until golden.
  3. Step 3

    Remove skin from trout and flake fish into potato mixture and stir to combine. Whisk egg whites to loosen and pour over potato mixture lifting up edges for egg to flow underneath. Let egg cook, running spatula around edge to loosen for about 4 minutes or until edge is set. Place frittata about 15 cm (6 inches) under broiler and broil for about 4 minutes or until golden and knife inserted in centre comes out clean.
  4. Step 4

    Slide frittata onto large plate to cut in quarters and serve using a spatula.

Nutritional Information

Per serving (1 portion)

Calories
206
Protein
16 g
Sodium
109 mg
Potassium
677 mg
Total fat
6 g
Saturated fat
1 g
Cholesterol
24 mg
Carbonhydrates
23 g
Fibre
2 g
Sugars
0 g
Added sugars
0 g