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
1 teaspoon canola oil
1/2 cup minced green onions
How to Make It
Preheat oven to 450°.
Cook asparagus in a large saucepan of boiling water 2 minutes. Drain and plunge asparagus into ice water; drain and pat dry.
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.
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.
Broil frittata 2 minutes or until lightly browned. Remove from oven; let stand 5 minutes. Cut into 8 wedges.
I loved smoked salmon so I substituted it for the trout and had feta in the fridge which I used instead of the parmesan. It came out lovely and flavorful. Perfect to take cold to work for lunch with a green salad.
This was good for a quick weeknight supper. I used leftover oven-roasted asparagus, canned smoked trout packed in oil (drained first on paper towels), six whole eggs instead of 4 whole and 4 whites, and closer to 1/2 cup cheese, so I doubt my version qualifies as light, but it tasted good. I also used minced shallot instead of green onion and topped the frittata with halved cherry tomatoes before baking.
I used smoked salmon instead of smoked trout since my grocery store didn't have any smoked trout. I didn't change anything else on the recipe. I cooked it in a cast iron skillet. Great flavor and my kids (under 6 years old) loved it! Will make again.
My husband and I love this recipe. First time I made it exactly, but we prefer smoked salmon so I have made it a couple of times since with smoked salmon. Great Saturday night meal. Loved the watercress and radish salad, too.
I really am not a fan of any fish - so I substituted smoked ham and bacon for the fish. I also changed the dill to Mrs. Dash Original seasoning. This got rave reviews. So - if you are not into fish - or what a dish that is fantastic - don't be afraid to substitute.
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