Fish omelette & greens
This omelette recipe has been designed to maximise satiety and nutrient density. It makes for a nutritious start to the day and will set you up to manage your appetite.
Egg whites and whole eggs together provide plenty of protein and nutrients with moderate levels of dietary fat.
Spinach and egg are a great combination, while the nutritional yeast adds some extra flavour and B vitamins.
Egg yolks contain choline and vitamin A, which can be hard to obtain in your diet.
One serve provides 420 calories, 53 g protein, 16 g fat and 10 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 2 whole eggs
- 150 g egg whites
- 90 g fish, canned, drained
- 30 g semi sun-dried or fresh tomatoes
- 50 g rocket/arugula or spinach
- 5 g nutritional yeast (optional)
- Place greens on a serving plate.
- Beat eggs and egg whites in a bowl.
- Heat a small frypan on medium heat and pour in the eggs, use a wooden spoon to scramble slightly as this speeds up the cooking time.
- When eggs are almost cooked, add fish (e.g. mackerel, tuna or sardines) & tomatoes, yeast (if using) to one side of the eggs.
- Flip empty half over filled half and plate up on the greens.
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