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Tomato and Mackerel Omelette

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 6 minutes
  • Total Time: 11 minutes
  • Yield: Serves 1
  • 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
  • ΒΌ 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