Salmon and Caramelized Onion Frittata

Salmon and caramelized onion frittata in a cast iron skillet.

This flavorful salmon frittata is easy to make and really tasty, too. Make this for breakfast or a weekend brunch with Bloody Caesars and fruit salad for a healthy, flavorful start to the day. This salmon and caramelized onion frittata recipe is an unexpected flavor combo that really works.

eggs, salmon, vegetables

I had a conversation about cooking efficiencies a few days ago.  Chop once and cook-for-the-rest-of-the-week type of thing.  My friend was explaining how having a weekly menu plan can eliminate duplication of certain tasks — Why chop an onion for one dish, if you’re going to have to use chopped onions in 5 recipes that week?

It’s an interesting concept.  Unfortunately, I’m not nearly that organized.  I barely know what I’ll be fixing that day — much less that week.  But I guess that was the point – make a plan and follow it — and chop all your onions at once.

kale and mushroom in a skillet

I tend to think of “batch cooking” as an efficiency.  Like spending a rainy Sunday  puttering in the kitchen and making large batches of something (stock, sauce, soups, stews, casseroles etc.) to be portioned out and frozen for later use.

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salmon and caramelized onions with kale
eggs, salmon, kale in a pan

Like those caramelized onions I made a few weeks ago.  As you recall, I turned 4 pounds of onions into two cups of honey-sweet caramelized goodness and divvied them up to freeze for later use.  This frittata benefits from that forethought — after all, who would want to make a 10-minute breakfast by starting with 2 hours of caramelizing???  Not me.

adding cheese to Salmon and Caramelized Onion Frittata
baked Salmon and Caramelized Onion Frittata

This salmon and caramelized onion frittata takes no time at all with those previously cooked allium.  Take them out of the freezer to thaw (or stick them in the microwave for an even faster defrost) while you chop the vegetables and cube the salmon.

Salmon and Caramelized Onion Frittata in cast iron skillet

Then saute the mushrooms and kale, stir in the onions and cubes of salmon and top with some freshly whisked eggs and feta.  Finish the cooking in the oven.  Ta-da!

Salmon and Caramelized Onion Frittata missing a slice.

And this combination of flavors is a real winner!  Sweet and savory at the same time,  this main-dish meal is as good for breakfast or brunch (with requisite bloody or mimosa) as it is with a green salad, crusty bread and chilled chardonnay for lunch or dinner.

Salmon and Caramelized Onion Frittata on a plate with fork.

Learn how to caramelize onions here. They can be made ahead and frozen, so you’ve got them on hand when the mood strikes.

More frittatas you’ll love:

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3.59 from 12 votes

Salmon and Caramelized Onion Frittata

When we’re on a healthy eating kick, this frittata is a favorite breakfast!
Author: Lisa Lotts
Course Breakfast
Cuisine American
Keyword caramelized onion, eggs
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2

INGREDIENTS:

  • 1 tablespoon olive oil
  • 3 large button or crimini mushrooms sliced
  • 1 cup kale chopped
  • 6 ounces salmon diced
  • ¼ cup caramelized onions
  • 4 eggs whisked
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ cup low fat feta cheese crumbled (can use goat cheese as well)
  • parsley chopped, for garnish

DIRECTIONS:

  • Preheat the oven to 375 degrees.
  • In a small 7″ skillet (preferably cast iron) heat the olive oil over medium heat. Add the mushrooms and sauté for 3-4 minutes until they start to brown and give off some of their liquid.
  • Stir in the kale and cook for 2-3 minutes until it begins to wilt. Add the caramelized onions and stir to combine. Add the salmon and gently fold into the kale and onion mixture. Spread the ingredients evenly in the pan.
  • Add salt and pepper to the eggs and whisk to combine. Pour the eggs over the salmon mixture. Sprinkle the goat cheese over the top and cook for one minute — do not stir.
  • Transfer the pan to the hot oven and cook for about 6 minutes or until eggs are just set. Turn the temperature gauge to “broil” and continue to cook the eggs for an additional 2 -3 minutes until they start to brown on top.
  • Let the frittata rest for about 2 minutes before cutting. Sprinkle with chopped parsley.
  • Serve.

NOTES:

If you don’t have leftover caramelized onions, just sauté the same amount of onions with the mushrooms. It won’t have that subtle sweetness, but will be good just the same.
You can also substitute smoked salmon for the fresh.

NUTRITION:

Calories: 400kcal | Carbohydrates: 8g | Protein: 29g | Fat: 27g | Saturated Fat: 9g | Cholesterol: 450mg | Sodium: 758mg | Potassium: 663mg | Sugar: 1g | Vitamin A: 4195IU | Vitamin C: 42.4mg | Calcium: 153mg | Iron: 2.7mg

“Pin It” For Later!

A healthy frittata recipe, Salmon and Caramelized Onion Frittata with kale, mushrooms and feta is easy to make and Phase 1 South Beach Diet approved.

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2 Comments

  1. Sharlene Crawford says:

    Do you use fresh raw salmon or already cooked salmon to this recipe? I will make this recipe for sure.

  2. 5 stars
    I LOVE the idea of caramelizing onions in bulk and freezing for later use. I’m guilty of turning quick-fix meals into time commitments because I adore caramelized onions and want them in just about everything. I think I’m going to bulk caramelize this weekend, and then make this lovely frittata one night before the holiday!