Tuna and asparagus frittata with parmesan
An oven baked frittata made from eggs, egg white and tuna with green asparagus, cherry tomatoes and a parmesan crust. 42 g protein and only 5 g carbs per serving, and just as good cold as it is warm.
Ingredients
- 2egg(medium)
- 38 gegg whites(from a carton, about 5 egg whites)
- 70 gtuna(in spring water, well drained, that is 2 tins)
- 75 ggreen asparagus(lower third peeled, cut into 4 cm pieces)
- 38 gcherry tomatoes(halved)
- ¼red onion(cut into thin strips)
- 13 gparmesan(freshly grated)
- ½ tbspolive oil
- ¼lemon(zest only)
- 2 ½ gparsley(fresh, roughly chopped)
- ¼ tspblack pepper(freshly ground)
Instructions
- 1
Preheat the oven to 180 degrees fan. Wash the 75 g green asparagus, snap off the woody ends and cut the spears into pieces about 4 cm long.
- 2
Heat the ½ tbsp olive oil in an ovenproof pan of about 26 cm. Fry the ¼ red onion and asparagus over medium heat for 5 minutes until the asparagus takes on colour but still has bite. Season with salt.
- 3
Drain the 70 g tuna thoroughly in a sieve and flake it coarsely with a fork. The drier the fish, the firmer the frittata sets.
- 4
Whisk the 2 egg and 38 g egg whites smooth in a bowl, then stir in half the 13 g parmesan, the zest of the ¼ lemon, the ¼ tsp black pepper and salt.
- 5
Spread the tuna and the 38 g cherry tomatoes evenly in the pan, pour the egg mixture over the top and shake the pan briefly so everything settles.
- 6
Let it set on the hob over medium heat for 3 minutes until the edge is firm. Then scatter the remaining 13 g parmesan over the top.
- 7
Transfer the pan to the oven and bake the frittata for 18 to 20 minutes, until the centre is just set and the cheese is golden.
- 8
Let it rest for 5 minutes, sprinkle with the 2 ½ g parsley and cut into 4 wedges.
Nutrition per 100 g
| per 100 g | per serving | |
|---|---|---|
| Energy | 105 kcal | 370 kcal |
| Protein | 12 g | 42 g |
| Carbs | 1 g | 5 g |
| Fat | 6 g | 20 g |
| Fiber | 1 g | 3 g |
Frequently asked
Why does my frittata turn watery?
Usually it is the tuna or raw vegetables. Drain the fish thoroughly and fry the asparagus first so it loses water before the egg mixture goes in.
Can I make it without an ovenproof pan?
Yes. Tip the fried ingredients and the egg mixture into a greased baking dish of about 20 by 25 cm and bake for 25 to 28 minutes. The crust turns out a little less crisp.
Can I freeze the frittata?
Yes, freeze it in individual wedges and thaw overnight in the fridge. Reheat briefly in the oven rather than the microwave, otherwise the egg turns rubbery.
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