Haddock Frittata & Fresh Arugula Salad

17 25 475
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Haddock Frittata & Fresh Arugula Salad
Health Highlights

Ingredients


1 tbsp Ghee (refined, flavourless)
57 gm Green onion (chopped)
3 tsp, minced Red chili pepper (also chile or chilli) (chopped)
2 clove(s) Garlic
114 gm Bacon
256 gm Haddock (undyed, smoked)
1 tsp Paprika, smoked
1 tsp Salt and pepper
1 whole lemon(s) Lemon juice
6 large Egg
29 gm Parmesan cheese, shredded (optional)
57 gm Arugula
114 gm Cucumber
1 tsp Mint, fresh
57 gm Walnuts
1 tbsp Extra virgin olive oil
2 tsp Salt and pepper

Instructions


GET READY: ingredients out • large skillet •

GET SET: pre-heat grill to high • skim read instructions before you begin •

GO! :: Instructions

  1. For The Frittata: heat the ghee in a large skillet over a medium heat, chop the scallions and chilli and add in, press in the garlic. Sauté for a minute, chop the bacon and add to the skillet.
  2. Once the bacon is almost cooked, chop the haddock into chunks and add to the pan with the paprika, salt, pepper and half the lemon juice, fry for 1 minute on each side.
  3. Beat the eggs together in a bowl, add salt, pepper and pour into the skillet covering the haddock and bacon. Shake the skillet out to distribute the egg evenly. 
  4. Cook for about 5 mins until the egg around the sides of the frittata is cooked and just the top is left uncooked. 
  5. For The Salad: chop the cucumber into quarters, finely chop the mint leaves and quickly and roughly chop the walnuts.
  6. In a bowl mix them together with the arugula, remaining lemon juice, salt, pepper and olive oil. 
  7. Frittata Cont: place the skillet under the grill for a minute to cook the top of the frittata - 30 seconds before the end, if using, sprinkle the grated parmesan cheese over the top and return the skillet back under the grill to melt - don’t overcook!
  8. To Serve: distribute the salad among 4 dishes, cut the frittata into quarters and serve up next to each salad.

Nutrition Facts

Per Portion

Calories 475
Calories from fat 334
Calories from saturated fat 99
Total Fat 37 g
Saturated Fat 11.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 10.6 g
Monounsaturated Fat 12.6 g
Cholesterol 394 mg
Sodium 1543 mg
Potassium 613 mg
Total Carbohydrate 6.8 g
Dietary Fiber 2.6 g
Sugars 3.1 g
Protein 29.9 g

Dietary servings

Per Portion


Meat 1.0
Meat Alternative 1.3
Milk Alternative 0.1
Vegetables 1.4

Energy sources


Pygal5%392.60698603781543108.1603408399000770%432.9092667299574265.004799793287225%317.5820829308906133.3228881289519470%25%CarbohydratesFatProtein

Meal Type(s)





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