Delicious Greek Salmon and Vegetable Frittata with Creamy Feta Sauce: Your Healthy Weeknight Meal Solution
Are you searching for a quick, healthy, and incredibly flavorful dinner that brings a touch of Mediterranean sunshine to your table? Look no further than this exquisite Greek Salmon and Vegetable Frittata! This recipe elevates the humble frittata into a culinary experience, brimming with nutritious ingredients like omega-3 rich salmon, vibrant kale, juicy tomatoes, and savory kalamata olives, all brought together with the irresistible tang of feta cheese. What truly sets this dish apart is the luscious, creamy feta sauce – a simple addition that transforms a great meal into an extraordinary one.
This easy skillet frittata is designed for busy weeknights when you crave something wholesome and satisfying without spending hours in the kitchen. It’s packed with protein to keep you full, and a rainbow of vegetables ensures you get essential vitamins and fiber. The authentic Greek flavors, featuring the briny notes of kalamata olives and the salty creaminess of feta, create a memorable taste profile that you’ll want to revisit again and again. If you’re a fan of our popular recipe index, you’ll recognize these delightful flavor combinations that have become a tried-and-true favorite.
Imagine a light, fluffy egg base generously studded with flaky salmon and tender-crisp vegetables, all infused with a distinctive Mediterranean character. Then, picture it generously drizzled with a rich, tangy feta sauce that adds an unparalleled layer of creamy decadence. This isn’t just any frittata; it’s a masterpiece that will undoubtedly earn a permanent spot in your rotation of quick and healthy recipes. Don’t forget to pin, bookmark, and print this recipe – especially for that game-changing feta sauce!
Why This Greek Salmon Frittata is Your Next Favorite Meal
In today’s fast-paced world, finding meals that are both healthy and convenient can be a challenge. This Greek salmon and vegetable frittata ticks all the boxes. It’s a true “real food for real people” kind of dish – simple ingredients, incredible flavor, and genuine satisfaction. As with all recipes shared here, this is a meal we genuinely enjoy, often multiple times. It’s a testament to its deliciousness and ease, even if I might have claimed a few extra slices of the leftovers. After all, the chef deserves a little bonus, right?
Nutritional Powerhouse
This frittata isn’t just tasty; it’s a nutritional powerhouse. Salmon is renowned for its high content of omega-3 fatty acids, crucial for heart health, brain function, and reducing inflammation. The vibrant kale brings a wealth of vitamins K, A, and C, along with powerful antioxidants. Tomatoes add lycopene, and onions contribute various beneficial compounds and a foundational flavor. Eggs provide complete protein, making this a filling and energizing meal.
Effortless Preparation for Busy Evenings
One of the best features of this Greek frittata is its straightforward preparation. It’s a one-pan wonder, primarily cooked in a skillet and finished under the broiler, meaning minimal cleanup. The ingredients are simple and readily available, allowing you to whip up this gourmet-tasting dish even on your busiest evenings. From prep to plate, you’re looking at under 30 minutes, making it a perfect alternative to takeout.
Unforgettable Mediterranean Flavors
The Greek-inspired ingredients are what truly make this frittata sing. Crumbled feta cheese provides a salty, tangy counterpoint to the richness of the salmon and eggs. Briny kalamata olives add a distinct Mediterranean essence, while fresh tomatoes and sautéed onions infuse the dish with natural sweetness and depth. These classic flavor combinations create a harmonious and incredibly satisfying meal that transports you straight to the sunny coasts of Greece.
Choosing Your Salmon and Other Ingredients
The ingredients for this Greek salmon frittata are indeed straightforward, yet each plays a vital role in achieving its signature flavor. I typically use about a pound of fresh salmon, which yields approximately 2 cups of flaked, cooked fish. However, flexibility is key! You can certainly use less salmon, or if convenience is paramount, a good quality canned salmon can be a fantastic substitute. Just be sure to choose a brand that tastes genuinely like salmon – it makes all the difference.
A Lesson in Salmon Filleting (and Resourcefulness!)
Speaking of salmon, I once bought a whole wild Alaska salmon on sale, excited by the prospect of fresh, affordable fish. Unfortunately, it didn’t come with the promised “free cutting and filleting service.” Thinking, “how hard can it be?”, I embarked on a DIY filleting adventure. Let’s just say my kitchen knives were no match for the task, and even with YouTube tutorials, my filets ended up a bit… rustic. I salvaged a few decent portions and was left with a significant amount of delicious meat clinging to the bones and edges. Instead of letting it go to waste, I baked and flaked it, and voilà – it became the star of this very frittata! This experience taught me that sometimes, the best recipes are born out of resourcefulness and a dash of unexpected kitchen adventures. And trust me, the results were incredibly good – so good, in fact, that we *will* be making this frittata again and again!
Key Vegetables for Flavor and Nutrition
- Kale: Don’t underestimate the power of kale! It adds a wonderful texture and a dose of incredible nutrients. When sautéed with onions, it softens beautifully and integrates seamlessly into the egg base.
- Tomatoes: Small Roma tomatoes are ideal for this frittata. Remember to seed and chop them to prevent excess moisture, which can make your frittata watery. If using larger, juicier varieties, be sure to press out as much liquid as possible.
- Onions: A foundational ingredient in many savory dishes, onions provide a sweet and aromatic base when sautéed, complementing the other bold Greek flavors.
The Secret Weapon: Creamy Feta Sauce
You might be tempted to skip the creamy feta sauce to save a step, but I implore you: don’t! This sauce is truly what elevates this Greek salmon and vegetable frittata from excellent to absolutely unforgettable. It adds a layer of cooling creaminess and a burst of bright, tangy flavor that perfectly balances the rich frittata. The sauce is simple to make and is inspired by our beloved creamy feta dip. It combines yogurt or sour cream with lemon juice, minced garlic, a hint of dill, and, of course, crumbled feta cheese, thinned with a bit of buttermilk or milk to achieve a pourable consistency.
If you’re truly pressed for time, a high-quality store-bought feta dressing or dip can work in a pinch, but the homemade version is undeniably superior. Making it yourself allows you to adjust the flavors to your liking and ensures the freshest taste. Whisking it together at the start of your meal prep allows the flavors to meld beautifully while the frittata cooks. Trust me, dedicating those few extra minutes to this sauce is an investment in flavor you won’t regret!
Mastering the Frittata: Tips for Perfection
Making a perfect frittata is easier than you might think, and a few simple techniques can ensure yours turns out beautifully light and fluffy every time. The key is gentle cooking and a touch of oven magic.
Pre-cooking Vegetables
Start by sautéing your onions and kale until tender. This ensures they are cooked through and their flavors are developed before adding the eggs. You want the vegetables to be tender-crisp, not mushy.
The Egg Mixture
Whisk the eggs with a little milk or water, salt, and pepper until just combined. Over-whisking can make the frittata tough. Gently fold in the feta cheese to distribute it evenly.
Skillet to Broiler
Once your vegetables and salmon are in the skillet, pour the egg mixture evenly over them. Begin cooking on the stovetop over medium heat. As the edges set, gently lift them with a spatula and tilt the pan to allow the uncooked egg from the center to flow underneath. This helps the frittata cook more evenly. When the majority of the egg is set but the center is still a little jiggly, transfer the skillet to a preheated broiler. This finishes cooking the top and gives it a beautiful golden-brown crust. Remember to cover any non-metal skillet handles with foil!
Don’t Overcook!
A common mistake is overcooking a frittata, which can lead to a rubbery texture. Keep an eye on it, especially under the broiler, as things can go from perfectly golden to burnt in seconds. The frittata is ready when the eggs are set and the top is lightly browned and puffed.
Serving Suggestions and Variations
This Greek Salmon and Vegetable Frittata is incredibly versatile. It makes a fantastic dinner, a hearty brunch, or even a delicious packed lunch. Serve it warm or at room temperature. Here are some ideas to enhance your meal:
- Fresh Salad: A simple green salad with a lemon-herb vinaigrette is the perfect complement, offering a refreshing contrast to the rich frittata.
- Crusty Bread: A slice of crusty artisan bread is wonderful for soaking up any remaining feta sauce or egg goodness.
- Roasted Potatoes: For a more substantial meal, serve alongside roasted new potatoes or sweet potato fries.
- Garnish: A sprinkle of fresh chopped parsley or a few extra kalamata olives as a garnish adds a pop of color and freshness.
Customization Ideas:
- Herb Variations: Experiment with other fresh herbs like oregano, mint, or parsley in the frittata itself or in the feta sauce for different flavor profiles.
- Cheese Swaps: While feta is traditional, you could add a sprinkle of mozzarella or goat cheese for extra creaminess.
- Additional Vegetables: Feel free to incorporate other Mediterranean-friendly vegetables such as spinach, bell peppers, zucchini, or artichoke hearts. Just be sure to pre-cook them if necessary and remove any excess moisture.
Whether you’re looking for an easy weeknight meal, a show-stopping brunch dish, or a healthy make-ahead option, this Greek Salmon and Vegetable Frittata with Creamy Feta Sauce delivers on all fronts. Its balance of flavors, textures, and nutritional benefits makes it a truly special dish that you’ll be proud to serve.
Print Recipe
Pin Recipe
SaveSaved!
Greek Salmon and Vegetable Frittata with Creamy Feta Sauce
Ingredients
Creamy Feta Sauce:*
- 1/2 cup plain yogurt or sour cream
- 1 ½ teaspoons lemon juice
- 1/2 teaspoon minced garlic
- 1/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon dried dill or 1 teaspoon fresh
- 1/8 teaspoon black pepper
- 2 to 3 tablespoons buttermilk or milk depends on thickness of yogurt/sour cream – start with 2 and increse to get a sauce-like consistency
- 1/3 cup crumbled feta cheese
Frittata:
- 6 eggs
- 1/4 cup milk or water
- 1/2 teaspoon eachsalt and pepper or to taste
- 1/2 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 onion chopped
- 3 cups chopped kale about 6-7 leaves
- 3 small Roma tomatoes seeded & chopped**
- 1/4 cup Kalamata olives chopped
- 2 cups cooked salmon flaked***
- chopped parsley for garnish if desired
Instructions
-
Make sauce: Combine all ingredients except feta and whisk until smooth. Add feta cheese and let sit at room temperature while making frittata for flavors to mix.
-
Make frittata: Whisk eggs with milk (or water), salt, and pepper in a medium bowl; gently stir in the feta and set aside.
-
Heat 1 Tb. oil in a skillet over medium heat. Add onion and cook for 3 minutes. Add chopped kale and cook for another 5 minutes, stirring occasionally.
-
Toss in the tomatoes, olives, and salmon and stir gently to incorporate. Pour the eggs evenly over the top of contents of skillet, making sure to cover all evenly. Do not stir. Cover the skillet and cook until the eggs are set around the edges and somewhat in the middle.
-
While the eggs are cooking, turn on the oven broiler to preheat a bit.
-
Using a thin spatula, lift the edges and tip the pan so the liquid egg from the middle runs to the edge and under the cooked egg. Continue all the way around the edge until most of the egg is cooked (or use the spatula to break through the center a bit in places to allow the uncooked egg to flow through).
-
Put the pan under the broiler (covering the handle with foil if it is not metal). Let it broil 3-5 minutes or until all the egg is cooked and the top is browned.
-
Sprinkle with parsley, if using, and serve along with the creamy feta sauce.
Notes
**To use regular tomatoes, be sure to press out most of the seeds and juice.
***Or use 1 to 2 cans good quality salmon.
Nutrition
