Spicy Zucchini & Spinach Frittata with Seared Salmon

About this meal

A lighter, lower-carb twist on the classic frittata, featuring zucchini noodles in place of sweet potato, fresh baby spinach, and delicately seared fresh salmon (instead of smoked) for clean omega-3s and high protein. Brimming with vibrant herbs, a kiss of honey, and chili flakes for gentle heat, this pescatarian brunch remains colorful, satisfying, and perfectly supportive for mood and wellness.

Ingredients

• Eggs — 4 large
• Egg whites — 2 large
• Zucchini (spiralized or thinly sliced) — 1 medium
• Fresh baby spinach — 2 cups
• Fresh salmon fillet — 2 oz
• Red onion — 1/4 cup, thinly sliced
• Cherry tomatoes — 1/2 cup, halved
• Olive oil — 1 tbsp
• Chili flakes — 1/2 tsp
• Fresh dill — 2 tbsp, chopped
• Parsley — 1 tbsp, chopped
• Honey — 1 tsp
• Sea salt — 1/4 tsp, optional
• Black pepper — 1/4 tsp

Steps

1. Preheat oven to 375°F (190°C).
2. Heat a skillet over medium heat. Add half the olive oil and quickly sear the salmon fillet for 1-2 minutes per side until just cooked. Flake into bite-sized pieces and set aside.
3. In the same skillet, add remaining olive oil. Sauté red onion for 2 minutes until soft. Add spiralized zucchini and cook for 2-3 minutes until slightly tender. Add spinach and cook for 1 minute until wilted.
4. In a mixing bowl, whisk eggs, egg whites, honey, chili flakes, herbs, black pepper, and optional sea salt.
5. Stir the cooked veggies and flaked salmon into the egg mixture. Fold in the cherry tomatoes.
6. Pour mixture into a greased oven-safe skillet or baking dish.
7. Bake for 18-22 minutes, until set and golden at the edges. Cool for a few minutes, slice, and enjoy warm.