Asparagus and Smoked Trout Frittata

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<p>Asparagus and Smoked Trout Frittata</p>
Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

This fancy frittata is perfect for your next brunch, and guests will never know it only took 30 minutes to make.

4 servings (serving size: 2 wedges)


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8 ounces thin asparagus, trimmed and cut into 1-inch pieces
1 tablespoon 2% reduced-fat milk
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
4 large eggs
4 large egg whites
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese, divided
1 1/2 teaspoons chopped fresh dill
4 ounces smoked trout, skinned and flaked into large pieces
Cooking spray
1 teaspoon canola oil
1/2 cup minced green onions


Total: 30 Minutes

1. Preheat oven to 450°.

2. Cook asparagus in a large saucepan of boiling water 2 minutes. Drain and plunge asparagus into ice water; drain and pat dry.

3. Combine milk and next 4 ingredients (through egg whites) in a medium bowl, stirring with a whisk. Stir in asparagus, 2 tablespoons cheese, dill, and trout.

4. Heat a 10-inch ovenproof skillet over medium heat. Coat pan with cooking spray. Add oil and onions to pan; cook 1 minute, stirring occasionally. Pour egg mixture into pan; stir once. Cook without stirring for 2 minutes or until edges begin to set. Place pan in oven. Bake at 450° for 8 minutes or until eggs are just set. Remove from oven; sprinkle evenly with remaining 2 tablespoons cheese.

5. Preheat broiler.

6. Broil frittata 2 minutes or until lightly browned. Remove from oven; let stand 5 minutes. Cut into 8 wedges.

Created date

April 2010

Nutritional Information

Calories 186
Fat 10.2 g
Satfat 3.4 g
Monofat 4.2 g
Polyfat 1.5 g
Protein 19.9 g
Carbohydrate 4.3 g
Fiber 1.6 g
Cholesterol 239 mg
Iron 1.9 mg
Sodium 687 mg
Calcium 140 mg