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Tomato and Mackerel Omelette

Somi Igbene PhD ANutrOctober 21, 2021

Constant hunger? This super-simple but tasty tomato and mackerel omelette will keep you satisfied and energised for hours!

Carbohydrate-rich meals may be suitable for metabolically healthy people, but perhaps not for people who live with insulin or blood sugar-related disorders, such as pre-diabetes and type 2 diabetes. 

The evidence for lower-carb diets is building, and as a person with a higher risk for type 2 diabetes (I have an affected parent), I must admit that I’m taking plenty of notes. Although I don’t [currently] intend to start a keto diet, I am intentionally reducing my carbohydrate intake. 

So, back to this tomato and mackerel omelette!

I’ve been trying to eat more protein and fat-rich breakfasts lately. I’m guilty of needlessly cutting out fats a.k.a during my three-year vegan stint! Science has proven that amino acids and fats, but not carbohydrates, are essential to health.

Why?

Because our bodies can make all the glucose it needs. Amino acids and fats, conversely, must be derived from food. 

This omelette is rich in quality protein and omega-3 fats! Best of all, it has minimal effect on your blood sugar and insulin levels, and it will keep you satisfied for hours! 

The recipe is super simple but before I share it, as always, let’s briefly explore the

Nutritional Highlights of Tomato and Mackerel Omelette

With an estimated glycaemic load of 1.4, this meal has negligible effect on your blood sugars. It is rich in many nutrients, including

Omega-3 fats, provides 4.4g 

Selenium, provides 51mcg or 93% of the daily reference intake (DRI)

Vitamin D, provides 12.9 mcg or 258% of the DRI

Vitamin B12, provides 8.7 mcg or 350% of the DRI

 Ingredients

  • 2 eggs
  • 1 spring onion, finely chopped
  • 5 baby plum tomatoes, chopped
  • 1 teaspoon olive oil
  • ¼ teaspoon dried Chervil
  • 1 can Mackerel in spring water, drained and flaked
  • Large handful rocket (arugula), to serve
  • Pinch of salt, to taste
  • Black pepper to taste

Method

  1. Beat eggs with spring onions, half of the chopped tomatoes and chervil. Season with a pinch of salt and black pepper.
  2. Heat olive oil in a medium frying pan over medium heat, then tip in egg mixture. Once the omelette is half-cooked (2-3 minutes), flip it, sprinkle the flaked mackerel around the eggs and fold. Cook for one minute or until the mackerel is warm, then take the pan off the heat. 
  3. Base the plate with the rocket and then top with the omelette. Garnish with extra chopped baby plum tomatoes if you wish. 
  4. Enjoy.
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Tomato and Mackerel Omelette

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 6 minutes
  • Total Time: 11 minutes
  • Yield: Serves 1 1x
  • Category: Breakfast/Brunch
  • Method: Stove top
  • Cuisine: N/A
  • Diet: Diabetic

Description

Low-carb, tomato and mackerel omelette


Ingredients

Scale
  • 2 eggs
  • 1 spring onion, finely chopped
  • 5 baby plum tomatoes, chopped
  • 1 teaspoon olive oil
  • ¼ teaspoon dried Chervil
  • 1 can Mackerel in spring water, drained and flaked
  • Large handful rocket (arugula), to serve
  • Pinch of salt, to taste
  • Black pepper to taste

Instructions

  1. Whisk eggs with spring onions, half of the chopped tomatoes and chervil. Season with a pinch of salt and black pepper.
  2. Heat olive oil in a medium frying pan over medium heat, then tip in egg mixture. Once the omelette is half-cooked (2-3 minutes), flip it, sprinkle the flaked mackerel around the eggs and fold. Cook for one minute or until the mackerel is warm, then take the pan off the heat.
  3. Base serving plate with the rocket and then top with the omelette. Garnish with remainder chopped baby plum tomatoes.
  4. Enjoy!

Notes

Replace mackerel with salmon, prawns or tofu.

 


Nutrition

  • Serving Size: Serves 1
  • Calories: 468kcal
  • Sugar: 3.2g
  • Sodium: 515mg
  • Fat: 31.9g
  • Saturated Fat: 7.9g
  • Unsaturated Fat: 14.4g
  • Trans Fat: 0.01g
  • Carbohydrates: 4.5g
  • Fiber: 1.5g
  • Protein: 39.4g
  • Cholesterol: 65mg

Keywords: omelette, low-carb, keto-friendly

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