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You are here: Home / Recipes / Recipes by Main Ingredient / Fish & Seafood / Tenderstem Broccoli & Salmon Frittata {3 Ingredient, Low Carb, Keto}

Tenderstem Broccoli & Salmon Frittata {3 Ingredient, Low Carb, Keto}

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Published on October 10, 2018 by Helen 42 Comments
Last Updated on January 7, 2019

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Frittatas are delicious and work particularly well for brunch. This recipe includes fresh salmon and tenderstem for a rich, tasty and satisfying dish. Can you guess how many ingredients it uses?

This low carb salmon frittata is so easy to make and only takes three ingredients – eggs, salmon and tenderstem broccoli.  Ideal for brunch, lunch, dinner and snacks in between. Salmon and sauce from The Saucy Fish Co. makes making this dish a breeze.

A sliced salmon and tenderstem brocolli frittata

Table of Contents

  • Tenderstem and Salmon Frittata
  • Brunch ideas using fish
  • How to Make Tenderstem and Salmon Frittata
  • How Long Will Salmon Frittata Keep For?
  • Can I Freeze Leftover Salmon Frittata?
  • I Can’t Find Tenderstem in the Shops! What Else Can I Use Instead?
  • Tenderstem and Salmon Frittata
    • Ingredients
    • Instructions
    • Notes

Tenderstem and Salmon Frittata

I’ve never been a fan of traditional breakfast dishes; cereal and toast just don’t do it for me, I far prefer a brunch style dish that has more interest and substance.

This easy-to-make tenderstem and salmon frittata is the perfect brunch dish as it is only has 3 main ingredients, can be prepped ahead, is low carb and packed with protein, and of course is completely delicious.

A packet of The Sauce Fish Co. Salmon with a chilli, lime and ginger dressing

The Saucy Fish Co.’s Salmon with Chilli, Lime and Ginger Dressing

The secret is fish from the The Saucy Fish Co. who are on a mission to make fish easy.  I love their products – a range of fresh, frozen and ready to eat fish, which all comes with a sauce that makes preparing and serving fish completely fuss-free.

No bones to deal with and really no smell as the fish comes with oven cook bags, ideal for people who want to cook fish but who feel a little scared by it. Well worth finding some!

Brunch ideas using fish

The inspiration for this frittata came from a recent four course brunch I went to hosted by The Saucy Fish Co. where their clever development chefs served 4 traditional brunch dishes all with a fishy twist.


Firstly we had a breakfast wrap filled with Ready to eat Salmon with a Zesty Lime and Coriander Dressing – how gorgeous is that purple wrap?

Then a twist on eggs Benedict served with Herb Crushed Salmon with a Lemon Butter Sauce.


Next up was the brunch classic of avocado toast topped with Salmon with Chilli, Lime and Ginger Dressing.

Then, to finish, cheesy kedgeree with made with the Saucy Fish Co. Smoked Haddock with a Cheese and Chive Sauce.

My salmon frittata uses The Saucy Fish Co. Salmon with a Chilli, Lime and Ginger dressing which I whisked into the eggs for extra flavour.

The generous handful of steamed Tenderstem broccoli adds a portion of vegetables, to a meal when you wouldn’t usually eat them helping you to your 5 a day and giving you that all important portion of extra veg!

How to Make Tenderstem and Salmon Frittata

First – Assemble your ingredients. I find that spending a few minutes sorting out saves so much time while cooking – even though in this case there are only three ingredients.

Ingredients for salmong frittata and tenderstem: eggs in a square white dish, a packet of salmon fillets and tenderstem head.

First – Assemble your ingredients. I find that spending a few minutes sorting out saves so much time while cooking – even though in this case there are only three ingredients.

Raw salmon and uncooked tenderstem in a oval porcelain dish, ready to be cooked.

Second – Prepare and cook the Tenderstem and the salmon. I find that the easiest way to do this is in the microwave.

Place the salmon skin side down in a microwave proof dish, trim the Tenderstem broccoli and cut the thicker stalks in half lengthwise.

Add a tablespoon of water, cover with clingfilm and microwave at full power for 2 minutes.  Or you can cook the salmon in the oven according to the packet instructions. When it is done the fish will be a paler pink all the way through.

A top down view of a rounded end rectangular dish of cooked salmon and tenderstem in a porcelain dish.

Cooked salmon being deskinned and flaked with two forks. Also on the same chopping board is cooked tenderstem broccoli.

Fourth – Using a fork break up the salmon into flakes, discard the skin, and chop up the tenderstem.

Ingredients for salmon frittata with tenderstem. Eggs have been broken into a large glass bowl, and chilli sauce added. Next to the bowl is flaked salmon and cooked tenderstem.

Fifth – crack the eggs into a bowl, season with salt and pepper and add the pouch of The Saucy Fish Co. sauce which adds a lovely chilli and citrus flavour to the frittata.

Or you can save the dressing to drizzle over the finished frittata which would be equally as delicious!

Ingredients for salmon frittata with tenderstem; beaten eggs in a large glass bowl, next to flaked salmon and cooked tenderstem.

Sixth – give it all a gentle whisk

A top down view of a glass bowl of frittata mixture before cooking.

Sixth – Add the fish and the Tenderstem and gently mix so you don’t break up the fish too much.

Salmon frittata with tenderstem ready to be cooked, in an 8"/20cm frying pan.

Seventh  –  Add a glug of oil to an 8″/20cm frying pan, pour in the egg mixture and cook on the stove top over a very low heat. You may need to gently press the salmon and Tenderstem down into the eggs so it is all covered.

Half cooked salmon frittata with tenderstem, ready to to under the grill. The frittata is in a frying pan, which sits on a red and cream checked cloth along with a wooden spatula.

Eighth – When the edges of the frittata have just cooked, the pan is ready to transfer to the grill/broiler. You will see that the frittata is solid and just coming away from the edges of the pan.

A top down view of a frying pan with cooked salmon frittata, sitting on a white and cream checked cloth. The handle of the frying pan is wrapped in a tea towel, and a wooden spatula is to the right of the picture.

Ninth – as it cooks it will puff up. Keep an eye on it, as you don’t want to overcook it or burn it. It’s done when just cooked all the way through – test with a knife.

Most grills / broilers have hot spots so keep a careful eye on it and move the pan around accordingly.

Flip out and serve with avocado toast for your brunch.  Leftovers make great packed lunches or travel food.

A green plate with a salmon and tenderstem frittata on it. there is a packet os Saucy Fish co salmon in the background

So quick and easy thanks to the ready to cook salmon and delicious sauce!

For more inspiration, have a look at the #TheSaucyChef hashtag across social media, and follow The Saucy Fish Co. on Facebook, Twitter and Instagram for more ideas. Also don’t forget to share your own #TheSaucyChef creations!

The Saucy Fish Co. fish is available from supermarkets including Sainsbury’s, Tesco and Ocado as well as their online Saucy Shop.

How Long Will Salmon Frittata Keep For?

This salmon frittata can be kept for 2 days in the fridge in a sealed container. Enjoy chilled from the fridge or allow it to come to room temperature before eating.  Reheat in the microwave for 30 seconds at medium power, or wrap in foil and pop into a low oven for 15 minutes.

Can I Freeze Leftover Salmon Frittata?

I really don’t recommend freezing a frittata.  It’s OK but they can come out a little soggy, I’d eat them, but probably not serve to friends.  If you do freeze them once they are defrosted wrap in some kitchen paper and give them a gentle press to remove some of the water, then reheat as per the instructions above.

Top down shot of a table top with a salmon frittata with a slice cut out and a plate of avocado toast

I Can’t Find Tenderstem in the Shops! What Else Can I Use Instead?

Depending on where you’re based, Tenderstem can also called broccolini, asparation, asparations, sweet baby broccoli, bimi, broccoletti, broccolette, and Italian Sprouting broccoli.

You could also use regular broccoli – just cut the florets into small pieces, or when it’s in season, purple sprouting broccoli.

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A sliced salmon and tenderstem brocolli frittata
Print Recipe
4.96 from 22 votes

Tenderstem and Salmon Frittata

This three ingredient frittata is made with salmon and Tenderstem broccoli is ideal for brunch or lunch. Low carb, quick and easy to make.  Naturally gluten free and keto friendly.
Servings: 4
Author: Helen Best-Shaw
Prep Time10 mins
Cook Time10 mins
Total Time20 mins

Ingredients

  • 2 salmon fillets
  • 200 g Tenderstem broccoli
  • 6 eggs
  • 1 tbsp The Saucy Fish Co.’s Chilli, Lime and Ginger Dressing
  • salt and pepper
  • 1 tsp oil

Instructions

  • Place the salmon skin side down in a microwave proof dish, trim the Tenderstem broccoli and cut the thicker stalks in half lengthwise add to the dish.
  • Add a tablespoon of water, cover with clingfilm and microwave at full power for 2 minutes. Or you can cook the salmon in the oven according to the packet instructions.
  • Use a fork to break up the salmon into flakes, discard the skin, and chop up the tenderstem.
  • In a large bowl, whisk the eggs and mix in the pouch of The Saucy Fish Co.’s Chilli, Lime and Ginger Dressing. Season with salt and pepper.  Gently fold in the salmon and tenderstem so as not to break the fish up too much
  • Swirl a tsp of vegetable oil around a 20cm / 8" frying pan, and pour the mixture in. Use the back of a wooden spoon or spatula to push the salmon and tenderstem down into the liquid egg.
  • Turn on your grill/broiler to warm.
  • Cook frittata on the hob over a very low heat until the egg has mostly set but is still liquid on top, when it is ready it will be solid at the edge and be coming away from the sides of the pan. 
  • Transfer to the grill/broiler to cook the top. As it cooks it will puff up.  Lots of grills/ broilers have hot spots so keep an eye on it and move the pan around so it cooks evenly.
  • The frittata is ready when its just cooked through - test the same way as a cake with a toothpick - and the top has browned.

Notes

  • If using a microwave to cook the salmon and Tenderstem, they can be cooked together at the same time.
  • You can use any pre-cooked salmon fillets rather than cooking them yourself.
  • You can make this recipe paleo by omitting the dressing.
  • This recipe is 6 Weight Watchers Smart Points per portion.
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Nutrition Facts
Tenderstem and Salmon Frittata
Amount Per Serving
Calories 254 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Cholesterol 292mg97%
Sodium 188mg8%
Potassium 507mg14%
Carbohydrates 6g2%
Sugar 3g3%
Protein 26g52%
Vitamin A 1275IU26%
Vitamin C 45.9mg56%
Calcium 82mg8%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Light Meal
Cuisine: Italian
Keyword: Salmon frittata
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This recipe for Tenderstem and salmon frittata has been commissioned by The Saucy Fish Co.

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Filed Under: Fish & Seafood, Italian, Main Meal, Quick & Easy, Recipes, Sponsored Ingredients: Eggs, Salmon, Vegetables

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    Recipe Rating




  1. Jeff the Chef

    5 stars
    I’ve never heard of tenderstem broccoli before, so that alone was interesting. Thanks for that, and for the recipe!

    Reply
    • Helen

      It is a delicious alternative broccoli florets, and takes a little less cooking.

      Reply
  2. Andrea @ Cooking with Mamma C

    5 stars
    I love frittata but never thought of adding salmon to it! It looks delicious. I always appreciate recipes with just a few ingredients.

    Reply
    • Helen

      This is so quick and easy to make. Frittatas are one of my favourite things to make, so easy and adaptable.

      Reply
  3. Mary Bostow

    5 stars
    Now this is my favorite lunch! This recipe looks super easy and full of ingredients my family loves. Looking forward to trying soon.

    Reply
    • Helen

      Hope you all enjoy it!

      Reply
  4. Kasey

    5 stars
    I’m always looking for new recipes on the keto diet. This is exactly what I needed, thank you!

    Reply
  5. Lauren Vavala

    5 stars
    What a great idea to use salmon! I always stick to the same ole things in frittatas. Trying this next time!

    Reply
    • Helen

      I love frittatas and all the variations – salmon works so well in them!

      Reply
  6. Sonia

    5 stars
    Oh my goodness!! This looks so flavorful and inviting ?. Loved all the ingredients and you have presented it very well.

    Reply
    • Helen

      thank you Sonia!

      Reply
  7. Chrissie Walker

    5 stars
    Yummm, Helen! Great images too! XX

    Reply
  8. Fee

    5 stars
    I’m with you on the brunch front, much prefer a good brunch than a rubbish breakfast. This looks delicious. I love how simple it is and easy to make.

    Reply
    • Helen

      A good start to the day is always a wise choice.

      Reply
  9. Hollie Jackson

    5 stars
    I’m a big fan of The Saucy fish products, so handy and always good fish. Lovely idea to make a frittata with the salmon, looks really tasty.

    Reply
    • Helen

      The fish was really good.

      Reply
  10. Wendy M

    5 stars
    A salmon frittata looks amazing, it would make a great meal for the family. Easy to make and no fussing.

    Reply
    • Helen

      So easy to make and a really tasty meal.

      Reply
  11. Kelsey Wright

    5 stars
    This recipe is ideal for a weekend breakfast, when I like to relax and actually sit down to enjoy it. Really tasty and full of good stuff.

    Reply
    • Helen

      A perfect weekend breakfast.

      Reply
  12. Olivia

    4 stars
    I like fish to be easy to cook and no bones, it puts me off if I have to deal with it too much. The salmon fillets look really good.

    Reply
    • Helen

      So easy to cook, and no bones is so good.

      Reply
  13. Joanna

    5 stars
    Yummy! This looks delicious Helen, so easy to make too. Such a good filling start to the day with something like this.

    Reply
    • Helen

      A really satisfying meal.

      Reply
  14. Barry

    5 stars
    Salmon is a great fish, really flavorsome and I find it easy to cook. The ready prepared fillets look great.

    Reply
    • Helen

      We really enjoy salmon, really tasty.

      Reply
  15. Vanessa Duncan

    5 stars
    I find a hearty brunch is a good way to start the day. This is a delicious recipe, with few ingredients and really easy to make.

    Reply
    • Helen

      A good brunch is always appreciated.

      Reply
  16. Gillian W

    5 stars
    I’ve had this brand of ready prepared fish before, and they are really good. So easy to use and great quality. Your Frittata looks so good.

    Reply
    • Helen

      The fish was so good.

      Reply
  17. Carrie

    5 stars
    Salmon is my favourite fish, easy to cook and great flavour. I must try this recipe, it looks and sounds really tasty.

    Reply
    • Helen

      Very tasty and so easy to make.

      Reply
  18. Gloria

    5 stars
    We love salmon. The combination of salmon and eggs is delicious. What a great brunch item, or our favourite “breakfast for dinner” meal in the week.

    Reply
    • Helen

      Ideal for a breakfast dinner, which is always a meal appreciated.

      Reply
  19. Jolina

    5 stars
    This looks so delicious! And it’s hard to beat 3 ingredients. Also love how the fish already comes with sauce. It’s so handy and convenient.

    Reply
    • Helen

      A simple recipe is always appreciated.

      Reply
  20. Veena Azmanov

    5 stars
    We often make a frittata and we often make salmon but I have yet to make salmon Frittata. This fish you have looks nice. I must check this brand out. Thanks for the recommendation.

    Reply
    • Helen

      The salmon is a great choice to have in the frittata.

      Reply
  21. Marisa Franca

    5 stars
    How lucky that you have A Saucy Fish Company!! I would love to find salmon with sauce. First of all, we love our salmon and the frittata would be devoured in no time at all. The sauce that comes with the fish is amazing. Normally we reserve our salmon for dinner menus – but you’ve just inspired me to make it for breakfast. I’ll be looking for The Saucy Fish Company products.

    Reply
    • Helen

      So convenient and the fish is really good quality.

      Reply
  22. Denise

    5 stars
    I love that this is low carb and so easy to make. I wish they sold this brand in the states. Some of those sauces sound so delicious, it would make eating more fish so easy to do. The fish cakes sound delicious too. I”m all for convenience!

    Reply
    • Helen

      If something can be done easier, but just as well, that is always a good thing.

      Reply

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Headshot of Helen Best-Shaw, Food Blogger at Fuss Free Flavours I'm Helen, full time freelance food writer, photographer and blogger. On this site you will find my fuss-free recipes, travel and reviews. Learn more here
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