Smoked Salmon, Feta & Asparagus Omelet

8 25 244
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 2
Smoked Salmon, Feta & Asparagus Omelet
Health Highlights

Ingredients


114 gm Asparagus (125g)
1 tsp Coconut oil
3 large Egg
5 tbsp Almond milk, unsweetened (tbsp. (70ml; plant or dairy)
57 gm Salmon, smoked ((60g) smoked; cut into pieces)
1/4 cup Feta cheese ((30g); (or brie; camembert), cubed)
5 tomato Cherry Tomatoes (halved)
Dill, fresh (to serve)

Instructions


  1. Wash the asparagus, break off the hard ends the discard (they will break themselves in the right place). Cut the softer stalks diagonally to about ½ cm pieces.
  2. Boil in lightly salted water for about 2 minutes, then strain and set aside.
  3. In a bowl, whisk eggs with the milk, salt and pepper. Add asparagus, salmon and cubed cheese, mix everything well.
  4. Heat the oven to 350°F (180°C). Heat the oil in a pan (diameter of approx. 24cm) over medium heat, and pour in the egg mixture. Rearrange the toppings if necessary. Top with the halved cherry tomatoes (cut end up).
  5. Cover the pan with a lid and cook until the mass is set for about 5 minutes. Then place in the oven (without cover), and cook for another 6-10 minutes, until the mass sets.
  6. To serve sprinkle with fresh dill and season with freshly ground black pepper.


Notes:

Quick under 30 minutes


Nutrition Facts

Per Portion

Calories 244
Calories from fat 145
Calories from saturated fat 69
Total Fat 16.1 g
Saturated Fat 7.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.7 g
Cholesterol 348 mg
Sodium 912 mg
Potassium 416 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2.2 g
Sugars 6.2 g
Protein 19.4 g

Dietary servings

Per Portion


Meat 0.4
Meat Alternative 0.9
Milk Alternative 0.5
Vegetables 1.3

Energy sources


Pygal9%404.3501121076741110.6961771902145459%437.6505055913966261.154982465845732%306.25596298807744147.440778967857379%59%32%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch
Main




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