Egg Frittata with Cod
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
456
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 5.8 μg | (29 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 184.4 μg | (307 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 34.5 μg | (77 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,125 mg | (28 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 473 μg | (237 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 504 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
Preparation steps
1.
Heat two tablespoons olive oil in a small frying pan and cook the chilli for 1-2 minutes. Drop the spinach in and start turning it over with a spoon/spatula until it wilts. Season with salt and pepper.
2.
Tip the contents of the pan into a sieve and leave to drain. Heat the grill.
3.
Return the pan to a medium heat and add the remaining oil. Crack the eggs into the pan and with a fork, break the yolks and swirl them around. The eggs will quickly start to set; as they do, draw the outer edges of the frittata back to the middle of the pan, then tip it so that the runny egg moves to the outside. Stir in the spinach, chilli and fish.
4.
Place the pan under the grill to brown the top of the frittata. Finish with a squeeze of lemon and garnish with red pepper and coriander.
