South Beach Diet Breakfast – Salmon-Spinach-Feta Frittata
Share this Post
Tweet this PostThe Giveway
Have you entered your name for the $100 gift certificate and the cookbook giveaway? If not, what are you waiting for? Check this post out to see how to enter.
As I mentioned before, breakfast is my biggest challenge on South Beach Diet. I love eggs, but it gets boring really quick. I did try oatmeal, but I am not a fan. Thanks to everyone who offered different recipes suggestions with oatmeal, I still need to try those out. For now, I am alternating between a fruit + cottage cheese combination and eggs for my breakfast.
Since I am still largely dependant on eggs, I have been doing a lot of experiments to keep it interesting. This frittata is the result of such an experiment. Remember my last post – Roasted Salmon with Piquillo Pepper – Walnut Pesto ? If you try that recipe, do make an extra salmon filet, as that would come in handy for a delicious for breakfast next day. Of course, any left over cooked salmon would work in this recipe, but I really loved the slight tinge of the piquillo-walnut pesto in it.
I was in such a hurry to eat, I didn’t get time to plate this and go through the elaborate clicking process. I didn’t want a bad picture to get in the way of sharing a great recipe, so that’s my excuse for this picture. 
Ingredients
- 4 large eggs
- 1 tsp non-fat milk
- 1 cooked salmon filet (preferably Roasted Salmon with Piquillo Pepper – Walnut Pesto )
- 1/4 cup diced onions
- 3 cups packed fresh spinach leaves (frozen would work as well)
- 2 tbsp crumbled low fat feta cheese
- salt to taste
- crushed red chili or red chili powder to taste
Method
Wash the spinach leaves and drain. Place the washed leaves with just the water clinging from the washing in a microwave safe bowl with a lid. Close the bowl and microwave on high for 90 seconds. Remove and place the leaves in a colander, press with the back of a spoon to remove the excess moisture.
Tear the salmon filet to small pieces.
Beat the eggs well along with the 1 tsp milk in a large bowl. Heat oil in an oven-proof non-stick pan, and saute the diced onions till soft. Add the salmon and stir well to combine. Add salt and crushed chilies and saute till salmon starts to brown. Add the spinach and mix well, saute for a few minutes to make sure that the moisture from the spinach leaves is completely gone and the mixture is dry.
Add the sauteed onion-salmon-spinach mix into the bowl with the beaten eggs, along with the crumbled feta. Mix well to combine.
Add a little more oil to the non-stick pan if it looks too dry, and bring it to medium heat. Pour the egg mixture into the pan and cook for 3 minutes. Place the pan under the broiler with broil-high settings for 3 minutes to set the top side of the frittata.
Cut into wedges and serve warm.
This works for all phases of South Beach Diet.
Note: I made the sauteed salmon-spinach-eggs mixture, and just used half for the first day’s breakfast with 2 eggs. The other half was kept in the fridge and used in the same recipe next day again with 2 eggs. We don’t have a heavy breakfast, so the 2 eggs were fine for the two of us. I think frittatas turn out better with at least 4 eggs, as the 2 egg version was really thin. That’s why I gave the recipe for 4 eggs. Please note that cooking time will be less if you are just making a 2-egg frittata, 1 minute on the stove top and 2 minutes in the broiler would be fine.
More like this..
Category: Breakfast Recipes, Breakfast and Brunch, South Beach Diet Friendly
Nice… I can try this minus the salmon
I’d still urge you to try oats porridge minus the sugar with a good sprinkle of molaga podi!!
Sig, tell me, is it okay to have eggs every day if you are not a kid anymore and not burning off all that yolk? I hear bad things about that. And more than 1 egg at a time, what about that? Confused!
I don’t know, but I just posted some research on that in today’s post. hope that helps!
there’s nothing wrong with the photos, Sig. they’re glorious.
Raaga – oats with molaga podi – er …
Thanks Sra, appreciate that
And yeah, I am with you on the 
camp about the molaga podi idea 
Wow you are indeed keeping up to your diet.
I love eggs, i don’t eat them that often, as i get headaches when I have them.
It is anice pic sig.
I would love to have this for my lunch.
Happy 2009 to you and Siv
Hey HC, good to see you back… Headaches huh? That’s sad…
Wish you a wonderful 2009 too!
Sig, you make me want to take up SBD just for the recipes you share here. Good one this. And the pics look just fine.
Hey, considering how much you heart tofu, how about replacing eggs with tofu for b/f
Thanks Mamatha! Tofu, now there’s an idea….
Oh, you are on SBD diet? I have heard that it works, good luck to you. I have never dieted in my life but need to after the vacation!!
I love Salmon, one fish I order and readily eat.
Hey Asha, welcome back! Good to see you here…..
I am sure you will lose all the vacation weight gain in no time… happy new year to you!
This diet is a feast Sig! I do not eat breakfast:-( Looks darn good & delicious. I love eggs.
I came to thank you. Yesterday thru’ your blog, as I was browsing, I found a close friend (Swati jain of Sugarcraft)I went to school with. (that must eons back…). we were very close & then lsot touch with time.. I am just so happy I could hug anybody right now.
You don’t eat breakfast???? What’s wrong with you????? LOL
I am just kidding, I never used to either, till this diet started 
Now I can’t survive without eating something in the morning, I wake up hungry every day….
Glad to be off service…
And so cool that you got to reconnect with Swati!
Thats looking great Sig, too bad I have given up eggs…but would try this for GM’s breakfast sometime
Thanks Bhagyashri, do try… it is a sure hit for salmon lovers..
I had a spinach-feta cheese frittata recently at one of the local diners here. It was so good!
What’s wrong with the pic, huh??
Thanks TBC, for that whats wrong with the pic question… You are too kind
I *love* feta cheese in any form… I can just have an egg and feta omelette and be very happy
Sig, who wouldn’t want breakfast like this? Sounds absolutely scrumptious!
Cheers,
Elra
Thanks Elra!
Salmon in Fritatta?? This I got to try
It is a great combo… do try and let me know how you like it
Salmon in egg , hmm I am ready at anytime
Yep, what’s not to love, right?
Hey Sig,
I came across your blog during the holidays. And I am glad to say that I am now hooked to food blogging!
Love your recipes. I even tried out a couple. [ with my own variation of course. I have a bad habit of not following a recipe to the T] Both my husband and I are foodies… we do “live to eat!” And like you our travels are mostly based on what/where we eat
Take care and thanks for the wonderful easy to navigate site with delicious recipes.
Hi Prakruthi, thanks for the sweet words… I am just like you, I never follow a recipe to the T, what’s the fun in that, right? You got to use all that creativity somewhere….
Hope to see you around!
Don’t be so hard on yourself, the pics are freakin’ awesome! I don’t like fish with eggs, but I want to eat yours!
If you need a new breakfast idea…why not a muffin, made with egg whites, oatmeal, splenda, and spices, and maybe applesauce or pumpkin?
Fish with eggs didn’t sound too appealing to me when I first heard it a while ago… but now I love breakfast recipes with the combo… Smoked Salmon omelettes are my default order at our favorite breakfast place…
And thanks for the breakfast idea, I’ve been meaning to make a low-fat, low-carb muffin… that sounds like a good combo…
I was thinking like,what happened to your photographic skills,all of a sudden..
Btw,this sounds too good..egg n salmon plus a healthy spinach-feta combo..Sounds good..
Thanks Varsha for being honest
Quite a healthy one for breakfast!
And the pics look good girl!
Thanks Vij!
They’ve all said, but I want to say it as well..the pix are very nice. Every morning, I am left wondering what “interesting “to make for breakfast – this sounds really nice!
Thanks Aquadaze… hope this will give you some new breakfast ideas!
Sig, this truly looks very filling! (Re: Brown rice, pls chk this dosa, maybe u wd like to have it on diet -http://fantasycookblog.blogspot.com/2007/12/brown-rice-and-barley-dosa.html I make this on weekly basis, try out Shilpa’s Lentil with long grained brown rice, should work out fine)
Thanks Purnima, for the brown rice dosa recipe, I’ve been looking for one…
Nags
Sig, tell me, is it okay to have eggs every day if you are not a kid anymore and not burning off all that yolk? I hear bad things about that. And more than 1 egg at a time, what about that? Confused!
Nags To test your doubt. Do one simple thing.
1st: Test your fasting Cholesterol profile ( few blood tests using early morning blood sample, before you take your food( You may take just water). So you will get a profile of results such as Total cholesterol, LDL, HDL, VLDL and ratio of these cholesterol fractions with desirable/recommended range for comparison from any pathology/biochemistry lab).
2nd. You take 1 egg per day for 4 weeks. Most important DO NOT change your normal food habits, hobbies etc in order to make sure that you are not burning MORE Calories( thereby affecting the testing parameters) during the testing period.
3rd. Take a repeat cholesterol profile test, after 4 weeks ( egg inclusive diet).
Compare the 1st result with your egg-extra diet result.
Now, Check
a) HDL( Good cholesterol)
b LDL and VLDL( Bad cholesterol)
C) Compare total cholesterol and ratios:
BEFORE making any CONCLUSIONS, keep this MIND:
Each person’s Metabolic rate, life style, Calorie burning/ energy saving pattern is UNIQUE.
In other words, person A can tolerate 1 egg /day consumption, as his/her metabolism supports it. Person B may take egg on alternate days. Person C is advised to take 2 egg/week and Person D may take 1 egg/ week.
The BEST THING of egg is its a SUPER FOOD in terms of proteins, minerals, vitamins and cost wise.
IF your test results are within desirable range, you can SAFELY take 1 egg per day. This way, I guess, thousands of persons can clarify FOOD MYTHS, plus, a really good health check up.
I would really appreciate if you could tell me the result through this blog, so others can benefit.
Jyothi
Thanks Jyothi for the insights…
Thanks a ton Jyothi
Will try to do this. Hope Sig doesn’t mind this collaboration on the side 
Not at all… If you want to be the guinea pig and post the test results for all of us, that would be really awesome!
Eggs and salmon! Can never turn out bad, can it?
My point exactly… it is a great combo…
[...] another topic I wanted to bring up today is Eggs. On my last post, Nags brought up a good question, is it okay to eat eggs every day? I have heard so many [...]
oh..I forgot to mention, it would have to be without the salmon…:)