zoom Sesame smoked mackerel omelette

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    Sesame smoked mackerel omelette

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    Sesame smoked mackerel omelette

    • Preparation time: 10 minutes
    • Cooking time: 15 minutes
    • Total time: 25 minutes 25 minutes

    Serves: 1

    Ingredients

    1 tsp sunflower oil
    ¼ white cabbage, finely shredded and core discarded
    2 British Blacktail Free Range Medium Eggs
    1 tsp soy sauce
    ¼ tsp toasted sesame oil
    2 salad onions, finely sliced
    30g smoked mackerel fillets with sweet red pepper, roughly flaked
    50g cucumber, halved and sliced
    ½ lime, juice
    Salad cress or coriander, to serve
    Toasted sesame seeds, to serve 

    Method

    1. Preheat the grill to medium. Heat ½ tsp sunflower oil in a 20cm nonstick, ovenproof frying pan over a high heat. Add the cabbage and sauté for 3-4 minutes, until softened and lightly charred in places.
    Meanwhile, in a large mixing bowl, whisk together the eggs with the soy sauce and sesame oil. Stir in the salad onions and cabbage.

    2. Return the frying pan to a medium heat. Add the remaining ½ tsp sunflower oil and add the egg mixture, spreading it over the base of the pan. Cook for 2-3 minutes, then pop under the grill for a final 1-2 minutes to cook on top. Carefully slide the omelette onto a plate.

    3. Toss the mackerel and cucumber with the lime juice, then arrange over the omelette. Scatter with cress or coriander and sesame seeds. Serve immediately.

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    Cook’s tip This recipe can easily be doubled to serve 2. Just cook the omelettes one at a time in the pan. Oily fish such as mackerel, salmon and trout are the best source of the omega 3 fats EPA and DHA. Foods that are high in omega 3s are important for a healthy heart and could help to prevent heart attacks and strokes.  

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