Ingredients with Measurements:
- 6 large eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 cup fresh spinach, chopped
- 1/2 cup bloater fish, flaked
- 1/4 cup grated Parmesan cheese
Special equipment needed:
- 10-inch oven-safe skillet
- Whisk
- Spatula
Step-by-step instructions:
1. Preheat the oven to 350°F.
2. In a bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
3. Heat the olive oil in a 10-inch oven-safe skillet over medium heat.
4. Add the onion and garlic and cook until softened, about 3 minutes.
5. Add the chopped spinach and cook until wilted, about 2 minutes.
6. Add the flaked bloater fish to the skillet and stir to combine.
7. Pour the egg mixture over the top of the vegetables and fish in the skillet.
8. Sprinkle the grated Parmesan cheese over the top of the egg mixture.
9. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and the top is golden brown.
10. Remove the skillet from the oven and let the frittata cool for a few minutes before slicing and serving.
Time:
Preparation time: 10 minutes
Cooking time: 20 minutes
Temperature:
Oven temperature: 350°F
Serving size:
4 servings
Nutritional information:
Calories per serving: 190
Total fat: 12g
Saturated fat: 4g
Cholesterol: 235mg
Sodium: 540mg
Total carbohydrates: 4g
Dietary fiber: 1g
Sugar: 1g
Protein: 16g
Substitutions for ingredients:
- Bloater fish can be substituted with smoked haddock or smoked salmon.
- Parmesan cheese can be substituted with any hard cheese.
Variations:
- Add diced tomatoes or roasted red peppers for extra flavor.
- Use different types of cheese such as feta or cheddar.
- Add fresh herbs such as parsley or dill.
Tips and tricks:
- Make sure to use an oven-safe skillet to avoid any accidents.
- If the frittata is not cooked through after 20 minutes, cover the skillet with foil and bake for an additional 5-10 minutes.
- Use a non-stick skillet to make it easier to remove the frittata from the pan.
Storage instructions:
- Store any leftover frittata in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the frittata in the microwave for 30 seconds to 1 minute or in a preheated oven at 350°F for 5-10 minutes.
Presentation ideas:
- Serve the frittata on a platter with a side salad and crusty bread.
Garnishes:
- Garnish with fresh herbs such as parsley or chives.
Pairings:
- Serve with a side of roasted potatoes or sweet potato fries.
Suggested side dishes:
- Side salad
- Roasted vegetables
- Crusty bread
Troubleshooting advice:
- If the frittata is sticking to the skillet, use a spatula to loosen the edges before flipping it over.
Food safety advice:
- Make sure to cook the frittata until it is fully set and the internal temperature reaches 160°F to avoid any risk of foodborne illness.
Food history:
- Frittata is an Italian dish similar to an omelette but cooked in a skillet and finished in the oven.
Flavor profiles:
- The bloater fish adds a smoky flavor to the frittata while the spinach adds a fresh and earthy taste.
Serving suggestions:
- Serve the frittata for breakfast, brunch, or lunch.
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