Recipes · Spanish · Breakfast
Scrambled Eggs with Cod
One serving has 518 kcal and 56 g protein, and at least a fifth of a woman's daily need of selenium (208%), choline (103%), cobalamin (99%), riboflavin (93%), phosphorus (85%) and vitamin K (77%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (433 g)
- Difficulty: Easy
- Diets: Low carb, Pescatarian, High protein
- Contains: egg, fish, gluten
Ingredients
- 100 g Egg, whole, raw
- 100 g Egg, white, raw, fresh
- 30 g Onions, green, raw
- 1 g Salt, table
- 140 g Fish, cod, Atlantic, raw
- 10 g Olive oil
- 2 g Spices, pepper, black
- 50 g Bread, sprouted wheat, toasted
Method
- Coat the cod in 1 tsp of olive oil, and season with salt and pepper on both sides.
- Cook the cod in a pan over medium heat for 2-3 minutes on each side. Remove from the pan
- Add the remaining 1 tsp of olive oil to the pan. Sauté the white parts of the green onions for 1-2 minutes.
- In a bowl, mix the eggs, egg whites, salt, and pepper. Scramble them in the pan with the sautéed onions.
- Add the green parts of the green onions and the cooked cod to the eggs. Mix everything together
- Serve immediately, optionally with a couple of slices of sprouted grain toast. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 518 kcal | 24% |
| Carbohydrates | 23.8 g | |
| Water | 327 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 56.2 g | 117% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.1 g | |
| Methionine | 1.1 g | |
| Cystine | 0.56 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1 g | |
| Fat | 21.2 g | |
| Monounsaturated | 10.6 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0.17 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 2.4 g | |
| Saturated | 5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 471 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.23 mg | 26% |
| Iron | 4 mg | 22% |
| Magnesium | 113 mg | 36% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 594 mg | 85% |
| Potassium | 1,092 mg | 23% |
| Selenium | 114 µg | 208% |
| Sodium | 1,024 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 1 mg | 93% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 2.4 µg | 99% |
| Choline | 438 mg | 103% |
| Vitamin A | 212 µg | 30% |
| Vitamin C | 7 mg | 9% |
| Vitamin D (D2 + D3) | 50.4 IU | 8% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 69 µg | 77% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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