Q. I saw this recipe from The Barefoot Contessa for Smoked Salmon Frittata and it sounds wonderful but calls for butter, lots of eggs and heavy cream. Is there a way to make this light?

A. I love the idea of getting your daily dose of fish omega-3s first thing in the morning but the original recipe that was sent to me contains 15 grams of saturated fat and 405 milligrams of cholesterol. That would seem to cancel out any health benefits your body receives from the wonderful fish omegas.

However, we can make a few ingredient switches and turn this fish frittata into a lighter dish with more than half the fat, saturated fat and cholesterol slashed. Fat-free half and half is used instead of heavy cream, egg substitute is substituted for half of the eggs, and a teaspoon of canola or olive oil is used to saute the onions instead of a tablespoon of butter.

Original recipe contains 357 calories, 28 grams fat, 15 grams saturated fat, and 405 mg cholesterol per serving.

SIMPLE SALMON FRITTATA

• 1/2 cup chopped sweet or yellow onion

• 1 teaspoon canola or olive oil

• 3 large eggs, higher omega-3 if available

• 1/2 cup egg substitute

• 1/2 cup fat-free half and half

• 2 ounces (about 1/2 cup) crumbled goat cheese

• 4 ounces (a scant cup) broiled or cooked salmon, chopped (smoked salmon can be substituted)

• 2 tablespoons chopped chives or 3 tablespoons chopped green onions (white and part of green)

• 1 tablespoon chopped fresh dill (1 teaspoon dried dill)

• 1/4 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

Preheat oven to 350 degrees. Coat an 8-by-8-inch baking dish with canola or olive oil cooking spray.

In medium nonstick frying pan, saute onion with canola oil for a few minutes.

In large mixing bowl, beat the eggs, egg substitute and fat-free half and half until blended. Pour in goat cheese, cooked salmon, chives or green onions, dill, salt and pepper and sauteed onion all at once and gently stir with spoon to combine all of the ingredients.

Pour the mixture into the prepared dish and bake for about 40 minutes or until the frittata puffs nicely and a knife inserted in the center comes out clean. Cut into 4 portions and serve hot.

Makes 4 servings.

• Per serving: 220 calories, 20 g protein, 6 g carbohydrate, 12 g fat, 5.3 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 190 mg cholesterol, .5 g fiber, 220 mg sodium. Calories from fat: 49 percent. Omega-3 fatty acids = .9 gram, Omega-6 fatty acids = .9 gram. Weight Watchers POINTS = 5