Salmon Quiche or Frittata

A Salmon Quiche or Frittata is a savory, egg-based dish that can be served as a main course or a hearty breakfast. It typically features flaked salmon, eggs, cream or milk, and cheese, often enhanced with vegetables like spinach, onions, or leeks. While the quiche originates from France with a pastry crust, the frittata is an Italian open-faced omelet, making this a versatile dish with European roots.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, primarily from the eggs and salmon, while being relatively low in carbohydrates unless a crust is included. It provides significant amounts of Omega-3 fatty acids, Vitamin D, and B vitamins, with a typical serving ranging from 300 to 450 calories depending on the specific ingredients and portion size.

Nutrition breakdown

Calories	320 kcal
Protein	18 g
Carbs	12 g
Fat	22 g
Fiber	1.5 g
Sugar	3 g
Sodium	580 mg
Vitamin D	14.2 mcg
Vitamin B12	2.1 mcg
Selenium	22 mcg
Phosphorus	280 mg
Potassium	310 mg
Vitamin A	115 mcg RAE
Calcium	190 mg
Iron	1.8 mg

Per 1 slice (approx. 150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish bridges French and Italian culinary traditions, offering a crustless, lighter option (frittata) alongside a richer, pastry-based version (quiche). Nutritionally, it is a standout for its high content of Omega-3 fatty acids, which are beneficial for heart and brain health, making it a popular choice for those seeking a nutrient-dense meal.