Frittata is one of those dishes with countless possibilities! It is one of the most versatile and adaptable foods that I know of. It is quick and easy to prepare; so perfect for after-work dinners. Today, I will be sharing the recipe for sweet potato frittata, prepared with sweet potatoes, hot smoked salmon and dill.
There’s no one time of the day that frittata is particularly suited to – you can have it for breakfast, lunch or dinner. You can eat it hot, at room temperature or cold. I usually have leftover as packed lunch for next day.
That is not the end of the story; you can add whatever you like to frittata. I like to experiment with vegetables, and sometimes add cheese. I usually add whatever fresh herbs I have at home. You can make frittata round in a pan, rectangular tray or whatever shape non-stick container available. When it comes to size you can make it snack size in a muffin cup, or generous size to be shared…Frittata is amazing like that!
What Is Frittata?
Dictionary.com says the word frittata originate from the Italian word “fritto”, which means “fried”. It is a one pan egg-based dish usually cooked with other ingredients like meat, fish, seafood, vegetables and cheese. It has Italian origins and way to use up left-overs. The left-over ingredients were thrown in with the raw eggs before cooking in a pan
Be careful not to confuse frittata with Spanish tortilla. They are both egg-based dishes but have some differences. Spanish tortilla is like frittata in that it is a great way to use left-over, but it is based on eggs and potatoes; while frittata is based on egg only.
Frittata is a nutritionally dense food and could be a complete meal. The eggs are a very good source of protein, therefore, a cheap alternative to meat. A medium size egg contains around 6g of protein. The eggs are also good sources of Vitamin B6, B12 and D; as well as minerals like zinc, iron, selenium etc.
Sweet potatoes are rich in beta-carotenes, which are a precursor for Vitamin A. They are also rich in other nutrients like vitamin B5, niacin and thiamine.
Frittata is certainly an effective way to get more vegetables into the diet. I can get my fussy daughter to eat a vegetable that she normally wouldn’t touch, if it is in a frittata. This sweet potato frittata is filling, very rich in nutrients, delicious and easy to prepare. What’s there not to like?
Sweet Potato and Salmon Frittata Recipe
This sweet potato and salmon frittata packs a punch. The contrasting flavours of the sweet potatoes and the savoury salmon work well beautifully. The smoked salmon is additional protein, which makes this frittata even more filling, and it counts as a portion of the weekly oily fish recommended intake.
You need a non-stick pan for this recipe. If you will be finishing off in the oven, make sure you use an oven-safe pan. The pan should not have a plastic handle, which could melt under hot temperature.
I placed a few slices of raw red peppers on top of the eggs before cooking to make the dish colourful. Be careful not to mix raw vegetables with the egg mixture. Make sure you sauté the vegetables with the onions and garlic at the start of the cooking to get rid of excess moisture. If you don’t do that, the liquid from the vegetables will leach into the pot and make a watery frittata.
Finally, cook the frittata under low heat, the eggs need to cook slowly so as to remain tender. Keep an eye on the pan and move from the hob to the oven soon as the edges are set. Make sure not to leave the pan in the oven for too long to keep the frittata moist and light.
Sweet Potatoes and Salmon Frittata
- 2 tablespoons Oil
- 1 Onions chopped
- 2 cloves Garlic chopped
- 1 Sweet potatoes medium, sliced thinly
- 6 Eggs
- 1 Hot smoked salmon medium, flaked
- Dill handful, picked
- Salt to taste
- 1 Red peppers
- Preheat oven to 1800C.
- Heat the oil in a pan.
- Add the onions and allow to soften.
- Pour in the garlic and the sweet potatoes and allow to cook while stirring until the sweet potato slices are almost cooked through.
- Break the eggs in a bowl and beat lightly.
- Add the dill, salmon flakes, and salt.
- Mix well and pour in the pan.
- Place the pan on the hob and reduce the heat.
- Place the sliced peppers on top of the mixture.
- Leave on the hob until the edges are beginning to set.
- Move to the oven to finish off. The top should have a light golden brown colour.
- Slice into pieces and serve