{"id":6470,"date":"2019-07-11T15:53:26","date_gmt":"2019-07-11T15:53:26","guid":{"rendered":"https:\/\/www.whatfionaeats.com\/?p=6470"},"modified":"2019-07-11T15:53:26","modified_gmt":"2019-07-11T15:53:26","slug":"broccoli-trout-frittata","status":"publish","type":"post","link":"https:\/\/www.whatfionaeats.com\/?p=6470","title":{"rendered":"Broccoli &#038; Trout Frittata"},"content":{"rendered":"<p style=\"text-align: center;\"><span style=\"font-family: georgia, palatino, serif; color: #e59191;\">Easy, tasty and brilliant for lunch boxes! Frittata&#8217;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&#8217;t worry if you don&#8217;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.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-family: georgia, palatino, serif;\"><div class=\"shortcode-ingredients\"><h3>Ingredients<\/h3><\/span><\/p>\n<ul>\n<li class=\"ingredient\"><span style=\"font-family: georgia, palatino, serif;\">4 medium white potatoes (like Morris Piper) &#8211; Peeled and sliced into disks about 3-5mm thick\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">1 medium red onion &#8211; Finely sliced<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">3 cloves of garlic &#8211; Finely sliced\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">10 organic, free range eggs (large or medium)\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">1 head of broccoli &#8211; Roughly chopped (use the stem too not just the florets)\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">2 fillets of sustainably sourced trout (or salmon) &#8211; de skinned\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">Handful of flat leafed parsley &#8211; roughly chopped\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">4 tablespoons of olive\u00a0 oil\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">Salt and pepper to taste\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: georgia, palatino, serif;\"><\/div>\n<\/span><\/p>\n<p><a href=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61.jpg\"><img loading=\"lazy\" class=\"aligncenter  wp-image-6471\" src=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-819x1024.jpg\" alt=\"\" width=\"534\" height=\"668\" srcset=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-819x1024.jpg 819w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-240x300.jpg 240w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-768x960.jpg 768w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-500x625.jpg 500w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-44x55.jpg 44w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-750x938.jpg 750w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61-1320x1650.jpg 1320w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61.jpg 1440w\" sizes=\"(max-width: 534px) 100vw, 534px\" \/><\/a><\/p>\n<p><span style=\"font-family: georgia, palatino, serif;\"><div class=\"shortcode-directions instructions\"><h3>Directions<\/h3><\/span><\/p>\n<ol class=\"instructions\">\n<li class=\"instruction\"><span style=\"font-family: georgia, palatino, serif;\">\u00a0Turn your oven to 180&#8242; (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.\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">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. <\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">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.\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">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.\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">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.\u00a0<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif;\">Serve hot or cold with a simple salad and lemon mayo.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-family: georgia, palatino, serif;\"><\/div>\n<\/span><\/p>\n<p><a href=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0.jpg\"><img loading=\"lazy\" class=\"aligncenter  wp-image-6472\" src=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-857x1024.jpg\" alt=\"\" width=\"590\" height=\"705\" srcset=\"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-857x1024.jpg 857w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-251x300.jpg 251w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-768x918.jpg 768w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-500x598.jpg 500w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-46x55.jpg 46w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-750x897.jpg 750w, https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/A4072334-9285-43FC-BCED-F7F71ABBB3B0-1320x1578.jpg 1320w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/a><\/p>\n<p><span style=\"font-family: georgia, palatino, serif;\">Enjoy!\u00a0<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif;\">Fi!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy, tasty and brilliant for lunch boxes! Frittata&#8217;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&#8217;t worry if you don&#8217;t have trout, salmon fillets work just [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6471,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"sharing_disabled":false,"spay_email":"","jetpack_publicize_message":""},"categories":[46],"tags":[81,57,59,60,19,49,50,52,51],"jetpack_featured_media_url":"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/07\/BA187368-361A-47F3-BE0F-AF2BBAFA2B61.jpg","jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/parMdm-1Gm","_links":{"self":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6470"}],"collection":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6470"}],"version-history":[{"count":2,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6470\/revisions"}],"predecessor-version":[{"id":6474,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6470\/revisions\/6474"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/media\/6471"}],"wp:attachment":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}