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

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.

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.

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.

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.

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.

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

Sixth – give it all a gentle whisk

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

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.

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.

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.

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.

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.

This recipe for Tenderstem and salmon frittata has been commissioned by The Saucy Fish Co.