Broccoli and Tuna Frittata

This Broccoli and Tuna Frittata marries the freshness of green broccoli with the savory depth of tuna, all bound together by a fluffy egg base. This dish is not only nutritious, offering a good balance of protein, fiber, and vitamins, but also incredibly versatile, serving perfectly as a breakfast, brunch, or even a light dinner option. The colorful appearance and delightful textures make it as pleasing to the eye as it is to the palate.

Ideal for busy weeknights or leisurely weekend brunches, this frittata can be prepared in advance and enjoyed warm or at room temperature. Its ease of preparation and the ability to keep well makes it a practical choice for meal planning, ensuring you have a delicious and healthy option ready at any time.

Full Recipe:

• Ingredients:
  • Broccoli, cut into florets
  • 1 onion, diced
  • Sweet peppers, sliced
  • 6 eggs
  • Salt and pepper, to taste
  • 3 medium potatoes, thinly sliced
  • Canned tuna, drained

• Directions:
  • Preheat your oven to 180°C (350°F).
  • In a large oven-safe skillet, heat some olive oil over medium heat. Add the sliced potatoes and cook until they begin to soften, about 5-7 minutes.
  • Add diced onion and sliced sweet peppers to the skillet and cook for another 2-3 minutes.
  • Add broccoli florets and cook for an additional 2-3 minutes.
  • Stir in the drained tuna, mixing gently to combine with the vegetables.
  • In a bowl, beat the eggs with salt and pepper, then pour over the vegetable and tuna mixture in the skillet.
  • Cook on the stovetop for 3-4 minutes, or until the edges of the frittata begin to set.
  • Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set in the middle and lightly golden on top.
  • Remove from the oven and let cool slightly before slicing.

• Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes | Kcal: 300 | Servings: 4

Health Benefits

Broccoli, the star of this dish, is not only known for its high vitamin C and K content but also for its cancer-fighting properties and high fiber, which aids in digestion. Tuna, rich in omega-3 fatty acids, is excellent for heart health and provides high-quality protein. Together with eggs, which are a good source of protein and essential nutrients, this dish is a powerhouse of health benefits.

Cooking Tips

• Achieving the Perfect Texture: For a fluffy and moist frittata, avoid overcooking the eggs. Removing the skillet from the oven just as the center sets ensures it doesn’t become too dry.
• Variations: While this recipe uses broccoli, onions, and sweet peppers, feel free to add other vegetables like spinach or asparagus to tailor it to your taste or to use up whatever is in your fridge.
• Make It Dairy-Free: If you prefer a dairy-free version, you can omit cheese if used, or use a dairy-free cheese alternative to cater to those with dietary restrictions.

Serving and Presentation

This frittata makes a colorful centerpiece on the table. Serve it directly from the skillet for a rustic look, or slide it onto a serving platter and garnish with fresh herbs like parsley or basil for added freshness. A light drizzle of olive oil or a dollop of pesto can also enhance its appearance and taste.

Why It’s a Must-Try

What sets this frittata apart is its practicality for any dining occasion. Whether you’re looking for a quick breakfast, a nutritious lunch, or a satisfying dinner, it fits seamlessly into your meal plan. It’s also perfect for gatherings, as it can be made in advance, served hot or at room temperature, and is guaranteed to be a crowd-pleaser with its appealing presentation and robust flavors.