White Fish and Veggie Frittata
A light and protein-packed frittata featuring white fish and fresh vegetables, perfect for a high-protein breakfast or quick meal.
10 min
Prep
15 min
Cook
4
Serves
320
Calories
Macros · per serving
34g protein
10g carbs
14g fat
Ingredients
For 4 servings
- 400 g tilapia fillet
- 6 large eggs
- 1 red bell pepper
- 100 g spinach
- 1 tbsp olive oil
- 1 tsp salt
- 0.5 tsp black pepper
- 1 onion
- 2 cloves garlic
- 50 ml low-fat milk
- 2 tbsp fresh parsley
Instructions
- 1
Preheat the oven to 180°C (350°F).
- 2
Finely chop the onion, garlic, and red bell pepper.
- 3
Heat the olive oil in a non-stick ovenproof skillet over medium heat.
- 4
Add the onion, garlic, and red bell pepper, and sauté until softened, about 3-4 minutes.
- 5
Add the spinach and cook until wilted, about 2 minutes.
- 6
Cut the tilapia into bite-sized chunks and add to the vegetable mixture, cooking for 2-3 minutes until opaque.
- 7
In a bowl, whisk together the eggs, milk, salt, and black pepper.
- 8
Pour the egg mixture over the fish and vegetables, tilting the pan to distribute evenly.
- 9
Cook on the stovetop for about 2 minutes, then transfer the skillet to the oven.
- 10
Bake for 10 minutes or until the eggs are set.
- 11
Garnish with fresh parsley before serving.
Cook it this week.
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