Smoked Trout, Courgette & Ricotta Frittata with Farro and Avocado
This Smoked Trout, Courgette & Ricotta Frittata with Farro and Avocado is a beautifully balanced Mediterranean-style meal—high in protein, rich in healthy fats, and perfect for brunch, lunch, or a light dinner. Creamy ricotta softens the eggs, smoked trout adds delicate savory depth, and nutty farro with fresh avocado turns it into a complete, nourishing bowl.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
Frittata
8 large eggs
120 g smoked trout, flaked
1 medium courgette (zucchini), grated
¾ cup ricotta cheese
2 tbsp olive oil
1 small shallot or onion, finely chopped
1 tbsp fresh dill or chives, chopped
Salt & black pepper, to taste
Lemon zest (optional but recommended)
Farro Base
1 cup farro (pearled or semi-pearled)
2½ cups water or vegetable broth
Pinch of salt
To Serve
2 ripe avocados, sliced
Extra fresh herbs
Lemon wedges
Olive oil drizzle
Instructions
1. Cook the Farro
Rinse farro well.
Bring water/broth and salt to a boil.
Add farro, reduce heat, and simmer 20–25 minutes until tender.
Drain if needed and keep warm.
2. Prepare the Courgette
Grate courgette and squeeze out excess moisture using a clean towel—this is key to a non-watery frittata.
3. Make the Frittata
Preheat oven to 190°C (375°F).
Heat olive oil in an oven-safe skillet over medium heat.
Sauté shallot 2–3 minutes until soft.
Add courgette and cook 2 minutes more.
Whisk eggs with ricotta, herbs, lemon zest, salt, and pepper.
Gently fold in smoked trout.
Pour mixture into skillet; cook 4–5 minutes until edges set.
Transfer to oven and bake 12–15 minutes until just set.
4. Assemble
Spoon warm farro into bowls or plates.
Top with a slice of frittata, avocado slices, herbs, and a drizzle of olive oil.
Finish with lemon juice.
Notes & Tips
Don’t overbake—frittata should be just set and creamy in the center.
Smoked trout is naturally salty; taste before adding extra salt.
Great warm or at room temperature—ideal for meal prep or brunch tables.
Frequently Asked Questions
Can I substitute the fish?
Yes—smoked salmon or hot-smoked mackerel work beautifully.
Can I make this ahead?
Absolutely. Store frittata and farro separately in the fridge for up to 3 days.
Is this good for weight management?
Yes—high protein, high fiber, and healthy fats keep you full.
Nutritional Information
Calories: 520 kcal
Protein: 30 g
Carbohydrates: 34 g
Fat: 30 g
Fiber: 8 g