Broccoli & Trout Frittata

Easy, tasty and brilliant for lunch boxes! Frittata’s are a great way of using up a lot of eggs in one go, you can add in extra veg like spinach and peas to this recipe too for extra goodness. Don’t worry if you don’t have trout, salmon fillets work just as good. This frittata is a lovely light meal, delicious with a simple rocket salad and lemon mayo. 

 

Ingredients

  • 4 medium white potatoes (like Morris Piper) – Peeled and sliced into disks about 3-5mm thick 
  • 1 medium red onion – Finely sliced
  • 3 cloves of garlic – Finely sliced 
  • 10 organic, free range eggs (large or medium) 
  • 1 head of broccoli – Roughly chopped (use the stem too not just the florets) 
  • 2 fillets of sustainably sourced trout (or salmon) – de skinned 
  • Handful of flat leafed parsley – roughly chopped 
  • 4 tablespoons of olive  oil 
  • Salt and pepper to taste  

Directions

  1.  Turn your oven to 180′ (fan) Place the potatoes in a large bowl, add a pinch of salt and cover the contents with cold water. Set this bowl aside for about 20 minuets or so. Drain the water away and tip the potatoes onto a counter covered with a tea towel, cover with another tea towel to help dry out the potatoes. Break the eggs into another bowl and beat together. 
  2. Using a large frying pan (a cast iron is best!) that you can put in the oven heat the oil on a medium heat. Add the onions to the pan and cook until soft. Tip in the garlic and broccoli and cook for another 5 minuets.
  3. Meanwhile fill a saucepan with boiling water and poach the trout for 5 minuets or so until cooked through and flakey. Remove from the water and break up into chunks with a fork. 
  4. Add the potato slices into the pan and stir so the onions, broccoli and potatoes are evenly distributed. Tip in the fish chunks and toss through the veg. Pour the egg mixture into the pan, tilting the pan to make sure the eggs are evenly distributed. 
  5. Turn the heat down low and cook for about 10 minuets on the hob. Put the pan into the pre-heated oven and cook for a further 20 minuets. 
  6. Serve hot or cold with a simple salad and lemon mayo. 

Enjoy! 

Fi! 

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