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Sesame smoked mackerel omelette
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Serves: 1
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
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.
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.
Typical values per serving:
Energy |
1,501kJ 361kcals |
---|---|
Fat | 21g |
Saturated Fat | 4.9g |
Carbohydrate | 13g |
Sugars | 12g |
Protein | 24g |
Salt | 1.3g |
Fibre | 7.1g |
1055mg omega 3/2 of your 5 a day/high in omega 3
This recipe was first published in Tue Nov 02 10:28:39 GMT 2021.
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