When it comes to brunch, there's nothing quite like a delicious and hearty egg casserole. And if you're looking for a heart - healthy option, this brunch egg casserole featuring salmon is an absolute winner. Not only is salmon rich in omega - 3 fatty acids, which are great for your heart, but it also adds a wonderful flavor and texture to the dish.
Let's start with the ingredients. You'll need a pound of fresh, high - quality salmon. Make sure to choose wild - caught salmon if possible, as it tends to have a better nutritional profile. You'll also need about 8 large eggs, a cup of milk or cream (you can use low - fat options for a lighter version), half a cup of shredded cheese. Cheddar or mozzarella work well, but you can also experiment with other types like feta or Swiss. Additionally, gather some chopped vegetables such as onions, bell peppers, and spinach. These vegetables not only add color and flavor but also provide essential vitamins and minerals.
First, preheat your oven to 350°F (175°C). Take the salmon and place it in a baking dish. Drizzle it with a little bit of olive oil, sprinkle some salt, pepper, and a squeeze of lemon juice. Bake the salmon in the preheated oven for about 12 - 15 minutes, or until it flakes easily with a fork. Once the salmon is cooked, remove it from the oven and let it cool slightly. Then, flake the salmon into small pieces using a fork.
While the salmon is cooling, prepare the vegetables. Heat a little bit of olive oil in a skillet over medium heat. Add the chopped onions and cook them until they become translucent, which usually takes about 3 - 4 minutes. Then, add the bell peppers and cook for another 2 - 3 minutes. Finally, add the spinach and cook until it wilts. Remove the skillet from the heat.
In a large bowl, whisk the eggs and the milk or cream together. Add the shredded cheese, the cooked vegetables, and the flaked salmon to the egg mixture. Stir well to combine all the ingredients. Pour the mixture into a greased baking dish. You can use a 9x13 - inch baking dish for a larger casserole or individual ramekins for a more elegant presentation.
Place the baking dish in the preheated oven and bake for about 30 - 35 minutes, or until the top is golden brown and the center is set. You can check if the casserole is done by inserting a toothpick into the center. If it comes out clean, the casserole is ready.
This brunch egg casserole with salmon is not only a great source of protein but also a balanced meal that can keep you full and satisfied throughout the morning. You can serve it with a side salad for a lighter option or some toasted bread for a more substantial meal. It's also a great dish to make ahead of time and reheat for a quick and easy brunch on busy days.
Moreover, you can customize this recipe according to your taste preferences. If you like a bit of spice, you can add some red pepper flakes or a dash of hot sauce to the egg mixture. Or, if you're a fan of herbs, you can sprinkle some fresh parsley, thyme, or rosemary on top before baking. The possibilities are endless!
In conclusion, this heart - healthy salmon egg casserole is a must - try for anyone who loves a delicious and nutritious brunch. It combines the goodness of salmon, eggs, and vegetables in one easy - to - make dish. So, the next time you're planning a brunch gathering or just want to treat yourself to a special meal, give this recipe a go. You won't be disappointed!