Fish omelette & greens

This omelette recipe has been designed to maximise satiety and nutrient density.  It makes for a nutritious start to the day that will set you up to manage your appetite.  

Egg whites and whole eggs together provide plenty of protein and nutrients with a little less 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.

Tip: Rather than wasting the egg yolks, you can buy packaged egg whites to add to your whole eggs.


One serve provides 420 calories, 53 g protein, 16 g fat, 10 g of net carbs and P:E = 2.4.


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 (5.3 oz) egg whites
  • 90 g (3.35 oz) fish (e.g. mackerel, tuna or sardines), canned, drained
  • 30 g (1 oz) semi sun-dried or fresh tomatoes
  • 50 g (1.75 oz) rocket/arugula or spinach
  • 1 tsp nutritional yeast (optional)


  • Place greens on a serving plate.
  • Beat eggs and egg whites in a bowl.
  • Heat a small frying pan 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, tomatoes and nutritional yeast to one side of the eggs.
  • Flip empty half over filled half and plate up on the greens.

Suitable for 

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