Minty salmon & broccoli frittata

Minty salmon & broccoli frittatan is a main course that serves 4. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 426 calories, 35g of protein, and 18g of fat per serving. For $3.68 per serving, this recipe covers 41% of your daily requirements of vitamins and minerals. 61 person were glad they tried this recipe. It is brought to you by BBC Good Food. A mixture of broccoli, new potatoes, fresh mint, and a handful of other ingredients are all it takes to make this recipe so yummy. From preparation to the plate, this recipe takes around 30 minutes. Overall, this recipe earns an amazing spoonacular score of 96%. If you like this recipe, you might also like recipes such as Asparagus and Sweet Pea Frittata With Minty Spring Salad, Salmon With A Minty Miso Glaze, and Minty Bulgur Salad With Salmon And Cucumbers Recipe.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 25 minutes

 

Ingredients:

1 small head broccoli, cut into florets

8 eggs, beaten

small handful mint, finely chopped

500g new potatoes

1 tbsp olive oil

2 skinless salmon fillets

Equipment:

frying pan

grill

Cooking instruction summary:

Boil potatoes in a large pan for 10-12 mins,adding the broccoli pieces for the final4 mins until everything is tender. Drain well.Meanwhile, place the salmon fillets in amicrowaveable dish, splash with a littlewater, then cover in cling film and microwaveon High for 2½ mins until the fish flakes.Heat the grill. Heat the oil in a deep fryingpan. Cut the potatoes into chunky slices,then quickly cook in the pan over a high heatuntil golden on the edges. Flake the salmoninto large chunks and poke amongst thepotatoes with the broccoli. Stir the mint andsome seasoning into the eggs, then pourinto the pan. Leave for 6 mins over a lowheat until the sides are set and just thecentre is a little wobbly, then flash under thegrill to set completely and brown. Serve inwedges with a big green salad on the side.

 

Step by step:


1. Boil potatoes in a large pan for 10-12 mins,adding the broccoli pieces for the final4 mins until everything is tender.

2. Drain well.Meanwhile, place the salmon fillets in amicrowaveable dish, splash with a littlewater, then cover in cling film and microwaveon High for 2½ mins until the fish flakes.

3. Heat the grill.

4. Heat the oil in a deep fryingpan.

5. Cut the potatoes into chunky slices,then quickly cook in the pan over a high heatuntil golden on the edges. Flake the salmoninto large chunks and poke amongst thepotatoes with the broccoli. Stir the mint andsome seasoning into the eggs, then pourinto the pan. Leave for 6 mins over a lowheat until the sides are set and just thecentre is a little wobbly, then flash under thegrill to set completely and brown.

6. Serve inwedges with a big green salad on the side.


Nutrition Information:

 

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Food Trivia

We eat 300 million portions of fish and chips in Britain each year.

Food Joke

Roy Collette and his brother-in-law have been exchanging the same pair of pants as a Christmas present for 11 years-- and each time the package gets harder to open. This year the pants came wrapped in a car mashed into a 3-foot cube. The trousers are in the glove compartment of a 1974 Gremlin. Now Collette's plotting his revenge -- if he can get them out. It all started when Collette received a pair of moleskin trousers from his brother-in-law, Larry Kunkel of Bensenville, Illinois. Kunkel's mother had given her son the britches when he was a college student. He wore them a few times, but they froze stiff in cold weather and he didn't like them. So he gave them to Collette. Collette, who called the moleskins "miserable," wore them three times, then wrapped them up and gave them back to Kunkel for Christmas the next year. The friendly exchange continued routinely until Collette twisted the pants tightly, stuffed them into a 3-foot-long, 1-inch wide tube and gave them back to Kunkel. The next Christmas, Kunkel compressed the pants into a 7-inch square, wrapped them with wire and gave the "bale" to Collette. Not to be outdone, the next year Collette put the pants into a 2-foot-square crate filled with stones, nailed it shut, banded it with steel and gave the trusty trousers back to Kunkel. The brothers agreed to end the caper if the trousers were damaged. But they were as careful as they were clever. Kunkel had the pants mounted inside an insulated window that had a 20-year guarantee and shipped them off to Collette. Collette broke the glass, recovered the trousers, stuffed them into a 5-inch coffee can and soldered it shut. The can was put in a 5-gallon container filled with concrete and reinforcing rods and given to Kunkel the following Christmas. Two years ago, Kunkel installed the pants in a 225 pound homemade steel ashtray made from 8-inch steel casings and etched Collette's name on the side. Collette had some trouble retrieving the treasured trousers, but succeeded without burning them with a cutting torch. Last Christmas, Collette found a 600-pound safe and hauled it to Viracon Inc. in Owatonna, where the shipping department decorated it with red and green stripes, put the pants inside and welded the safe shut. The safe was then shipped to Kunkel, who is the plant manager for Viracon's outlet in Bensenville. Last week, the pants were trucked to Owatonna, 55 miles south of Minneapolis, in a drab green, 3-foot cube that once was a car with 95,000 miles on it. A note attached to the 2,000-pound scrunched car advised Collette that the pants were inside the glove compartment. "This will take some planning," Collette said. "I will definitely get them out. I'm confident." But he's waiting until January to think about how to recover the bothersome britches. "Wait until next year," he warned. "I'm on the offensive again."

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