Description
Mini Spanish prawn frittatas showcase Mediterranean flavors in delightful individual servings. Compact protein-packed bites deliver rich seafood essence with herbs and eggs, making each morsel perfect for elegant appetizers or light meals.
Ingredients
Scale
- 6 eggs (large)
- 12 prawns (medium, peeled and deveined)
- ½ cup cheese (grated, cheddar, mozzarella, or Parmesan)
- ¼ cup red bell pepper (diced)
- ¼ cup spinach or kale (chopped)
- 2 tbsps parsley or chives (fresh, optional)
- ¼ cup milk or cream
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- Non-stick cooking spray
Instructions
- Preparation: Preheat oven to 375F (190C) and thoroughly spray a 12-cup muffin tray with non-stick cooking spray to ensure effortless release.
- Protein Preparation: Sear prawns in a skillet with olive oil over medium heat until they turn a vibrant pink, then transfer to a plate for momentary cooling.
- Egg Base Formation: Whisk eggs and milk together, incorporating salt and pepper until the mixture achieves a silky, uniform consistency.
- Ingredient Distribution: Layer bell peppers, spinach, and cheese across muffin compartments, positioning a single prawn in each pocket to create a visually appealing base.
- Liquid Integration: Pour the seasoned egg mixture into each cup, filling to approximately three-quarters full, allowing room for gentle expansion during baking.
- Baking Process: Slide the muffin pan into the preheated oven, baking until frittatas set completely and develop a rich, golden-brown crust, approximately 12-15 minutes.
- Finishing Touch: Remove from oven, let rest briefly, then carefully release edges using a knife. Garnish with fresh parsley or chives for an elegant presentation.
Notes
- Prevent Sticking: Generously spray muffin pan with non-stick cooking spray or use silicone liners to ensure easy removal of frittatas.
- Cook Prawns Perfectly: Avoid overcooking prawns by removing them from heat when they turn pink to maintain tender, juicy texture.
- Balance Egg Mixture: Whisk eggs thoroughly and season well to create a consistent, flavorful base that complements the seafood and vegetables.
- Customize for Dietary Needs: Swap cow’s milk with plant-based alternatives like almond or oat milk for lactose-free version; use dairy-free cheese for vegan adaptation.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 5
- Calories: 195
- Sugar: 1 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 16 g
- Cholesterol: 370 mg