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Asparagus and Smoked Trout Frittata

Asparagus and Smoked Trout Frittata
Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Total time 30 mins
Yield

4 servings (serving size: 2 wedges)

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 450°.

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  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.