Smoked Salmon and Onion Frittata [Bulkbites.com]

• Servings: 6
• Time: 20 minutes

Salmon is rich in nutrients like vitamin D, vitamin B12, protein, omega-3 fatty acids, selenium, vitamin B6, phosphorus, niacin, potassium, pantothenic acid and choline. Eating salmon helps in strengthening the muscles, improve bone density, control the blood pressure and blood sugar levels in the body. Cream cheese contains important nutrients like calcium, protein, biotin, zinc and sodium. Eating cheese helps to control the blood sugar levels and prevent muscular degeneration in the body.

Nutrition

• calories: 165
• protein: 15
• carbs: 8
• fat: 8
• saturated fat: 2.46
• polyunsaturated fat: 1.83
• monounsaturated fat: 3.25
• cholesterol: 13
• sodium: 338
• potassium: 470
• dietary fiber: 0.93
• sugars: 2.57
• vitamin a: 44
• vitamin c: 4
• calcium: 76
• iron: 2
• magnesium: 0
• complex carbs: 4.5
• other fats: 0.46

Ingredients

• 3 tsp Thyme, fresh
• 1 tablespoon Oil, olive, salad or cooking
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 1 cup, sliced Onions, raw
• 2 cup Egg substitute, liquid
• 0.4 cup Cheese, cream, low fat
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 0.25 1 cup Chopped Green Onions
• 3 oz, boneless Fish, salmon, chinook, smoked
• 2 cup, diced Potatoes, white, flesh and skin, raw

Instructions

• Heat a little oil in a pan over medium heat.
• Add onions and sauté until it becomes tender. Remove from heat. Add thyme, green onions and pepper. Remove the mixture from the pan and set aside for a few minutes.
• In a small bowl, mix a little oil, potatoes and pepper. Now press this mixture on a pan and cook until the potatoes are golden and crisp.
• Set the oven temperature to 375 degrees Fahrenheit / 185 degrees Celsius. Spread the onion mixture over the potato mixture. Then sprinkle it with salt, cheese and salmon. Pour the egg substitute over the top.
• Bake the mixture at the set temperature until it is slightly brown and puffy. Serve hot.