Zucchini and Tuna Frittata: A Quick and Nutritious Meal

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Ingredients

US Measurements

  • 4 large eggs
  • Salt and black pepper to taste
  • 1/2 cup milk
  • 3 tablespoons all-purpose flour
  • 1 medium zucchini
  • Plant oil for cooking
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1 medium carrot, grated
  • 7 oz (200g) mushrooms, sliced
  • 1 bell pepper, chopped
  • 1 can (5 oz) tuna, drained
  • 1 1/2 cups shredded cheese
  • 2 tablespoons plain yogurt
  • 1 tablespoon mayonnaise

Metric Measurements

  • 4 large eggs
  • Salt and black pepper to taste
  • 120 ml milk
  • 45 ml all-purpose flour
  • 1 medium zucchini
  • Plant oil for cooking
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1 medium carrot, grated
  • 200g mushrooms, sliced
  • 1 bell pepper, chopped
  • 1 can (140g) tuna, drained
  • 150g shredded cheese
  • 30 ml plain yogurt
  • 15 ml mayonnaise

Step-by-Step Instructions

Preparing the Vegetables

  1. Wash and prepare all vegetables:
    • Grate the zucchini
    • Chop the onion
    • Mince the garlic
    • Grate the carrot
    • Slice the mushrooms
    • Chop the bell pepper

Cooking the Vegetable Base

  1. Heat plant oil in a large skillet over medium heat.
  2. Sauté onions and garlic until translucent (about 2-3 minutes).
  3. Add carrots and bell peppers, cook for 2 minutes.
  4. Add mushrooms and cook until they release their moisture.
  5. Stir in grated zucchini and cook for an additional 2-3 minutes.
  6. Season with salt and black pepper.

Preparing the Egg Mixture

  1. In a large mixing bowl, whisk together:
    • 4 eggs
    • Milk
    • Flour
    • Salt and pepper
  2. Drain any excess liquid from the cooked vegetables.
  3. Add drained tuna to the vegetable mixture.
  4. Pour the egg mixture over the vegetables and tuna.

Cooking the Frittata

  1. Sprinkle shredded cheese over the top.
  2. Cook on stovetop for 3-4 minutes until edges start to set.
  3. Transfer to a preheated oven (375°F/190°C) for 10-12 minutes.
  4. Frittata is done when eggs are set and cheese is golden.

Finishing Touches

  1. Mix yogurt and mayonnaise to create a quick sauce.
  2. Let frittata cool for 2-3 minutes.
  3. Slice and serve with the yogurt-mayo sauce.

Nutritional Information

Per Serving:

  • Calories: 350
  • Total Fat: 22g
  • Protein: 25g
  • Carbohydrates: 15g
  • Fiber: 2g
  • Sodium: 400mg

Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes Servings: 4

Cooking Tips and Tricks

  • Squeeze excess moisture from zucchini to prevent a watery frittata
  • Use a non-stick skillet or well-seasoned cast-iron pan
  • Ensure vegetables are not too wet before adding eggs
  • Let frittata rest for a few minutes before slicing for cleaner cuts

Variations and Substitutions

  • Vegetarian Option: Replace tuna with chickpeas or tofu
  • Dairy-Free: Use plant-based cheese and milk alternatives
  • Low-Carb: Omit flour or replace with almond flour
  • Spicy Version: Add red pepper flakes or hot sauce
  • Herb Variations: Mix in fresh herbs like basil or parsley

Frequently Asked Questions

Q1: Can I make this ahead of time? A: Yes, it reheats well and can be stored in the refrigerator for 2-3 days.

Q2: Can I freeze this frittata? A: Best enjoyed fresh, but can be frozen for up to 1 month.

Q3: What can I serve with this? A: Green salad, crusty bread, or light side vegetables work great.

Q4: Can I use different vegetables? A: Absolutely! Use whatever vegetables you have on hand.

Q5: Is this dish healthy? A: High in protein, vegetables, and nutrients, making it a balanced meal.

Storage and Make-Ahead Tips

  • Refrigerate in an airtight container for up to 3 days
  • Reheat in oven or microwave
  • Best consumed within 24 hours for optimal texture
  • Can be served cold or at room temperature

Enjoy this quick, nutritious, and delicious zucchini frittata that’s perfect for a busy weeknight dinner!