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
Ingredients
- 2 salmon fillets
- 200 g Tenderstem broccoli
- 6 eggs
- 1 tbsp sweet chilli sauce
- 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 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.
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.
Jeff the Chef
I’ve never heard of tenderstem broccoli before, so that alone was interesting. Thanks for that, and for the recipe!
Helen
It is a delicious alternative broccoli florets, and takes a little less cooking.
Andrea @ Cooking with Mamma C
I love frittata but never thought of adding salmon to it! It looks delicious. I always appreciate recipes with just a few ingredients.
Helen
This is so quick and easy to make. Frittatas are one of my favourite things to make, so easy and adaptable.
Mary Bostow
Now this is my favorite lunch! This recipe looks super easy and full of ingredients my family loves. Looking forward to trying soon.
Helen
Hope you all enjoy it!
Kasey
I’m always looking for new recipes on the keto diet. This is exactly what I needed, thank you!
Lauren Vavala
What a great idea to use salmon! I always stick to the same ole things in frittatas. Trying this next time!
Helen
I love frittatas and all the variations – salmon works so well in them!
Sonia
Oh my goodness!! This looks so flavorful and inviting ?. Loved all the ingredients and you have presented it very well.
Helen
thank you Sonia!
Chrissie Walker
Yummm, Helen! Great images too! XX
Fee
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.
Helen
A good start to the day is always a wise choice.
Hollie Jackson
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.
Helen
The fish was really good.
Wendy M
A salmon frittata looks amazing, it would make a great meal for the family. Easy to make and no fussing.
Helen
So easy to make and a really tasty meal.
Kelsey Wright
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.
Helen
A perfect weekend breakfast.
Olivia
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.
Helen
So easy to cook, and no bones is so good.
Joanna
Yummy! This looks delicious Helen, so easy to make too. Such a good filling start to the day with something like this.
Helen
A really satisfying meal.
Barry
Salmon is a great fish, really flavorsome and I find it easy to cook. The ready prepared fillets look great.
Helen
We really enjoy salmon, really tasty.
Vanessa Duncan
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.
Helen
A good brunch is always appreciated.
Gillian W
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.
Helen
The fish was so good.
Carrie
Salmon is my favourite fish, easy to cook and great flavour. I must try this recipe, it looks and sounds really tasty.
Helen
Very tasty and so easy to make.
Gloria
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.
Helen
Ideal for a breakfast dinner, which is always a meal appreciated.
Jolina
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.
Helen
A simple recipe is always appreciated.
Veena Azmanov
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.
Helen
The salmon is a great choice to have in the frittata.
Marisa Franca
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.
Helen
So convenient and the fish is really good quality.
Denise
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!
Helen
If something can be done easier, but just as well, that is always a good thing.