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.
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 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.
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 (optional) sweet chilli sauce which adds a lovely chilli flavour and some sweetness to the frittata.
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.
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.
Tenderstem and Salmon Frittata
- 2 salmon fillets
- 200 g Tenderstem broccoli
- 6 eggs
- 1 tbsp sweet chilli sauce
- salt and pepper
- 1 tsp oil
- 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 sweet chilli sauce. 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.
- 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.