1. Drain pilchards from the sauce and set the sauce aside to be used as ketchup. Flake the fish into a bowl.
2. Blanch green beans in salted water for about 2 mins until cooked but still crunchy, and refresh in cold water. Repeat this process with the peas.
3. In the same water, boil the potatoes until cooked. Drain and set aside.
4. In the pan or dish, you are going to serve the frittata, add a little oil and fry the onion until soft. Add the garlic and thyme, then the spinach fry for 2 minutes, until the spinach is wilted.
5. Add the green beans, peas, potatoes and pilchards to the serving pan of onions and spinach and mix well.< 6. Beat the eggs in a large bowl and season with salt and pepper. 7. Add the egg mixture to the pan and swirl the pan until the mixture starts to set around the edges, then reduce the heat and cook on very low heat for 4-5 minutes, until it just starts to set, with the bottom and sides golden but the middle still quite loose. 8. Lastly, place the frittata under a hot grill until it is cooked through and there is no more runny egg. 9. Serve in the pan with a side of crusty bread and tomato salad.