Recipes · American · Breakfast
Trout Omelette with Cheese and Avocado
One serving has 312 kcal and 22 g protein, and at least a fifth of a woman's daily need of cobalamin (166%), choline (71%), selenium (69%), riboflavin (57%), phosphorus (47%) and vitamin A (34%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (220 g)
- Difficulty: Easy
- Diets: Low carb, High protein, Pescatarian
- Contains: dairy, egg, fish
Ingredients
- 100 g Egg, whole, baked, no added fat
- 20 g Water, tap
- 40 g Cream, light
- 40 g Fish, trout, mixed species, raw
- 20 g Avocado, raw
Method
- Prepare the Omelette Base: Crack the eggs into a bowl, add water, and whisk until well combined. Pour the egg mixture into a preheated non-stick pan and cook over medium heat until set. This should take about 3-4 minutes. Flip the omelette carefully to ensure even cooking.
- Once the omelette is cooked, spread the cream cheese evenly over one side of the omelette. The cheese will melt slightly due to the heat of the eggs.
- Slice the lightly salted Adyghe trout into bite-sized pieces. Place the pieces of trout on top of the cheese.
- Slice the avocado into thin strips and add them to the omelette, on top of the trout.
- Gently fold or roll the omelette, enclosing the fillings inside.
- Transfer the omelette to a plate and drizzle with oyster sauce for an additional layer of flavor, if desired.
- Serve immediately and enjoy your nutritious trout omelette with cheese and avocado.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 312 kcal | 15% |
| Carbohydrates | 4.1 g | |
| Water | 168 mL | |
| Fiber | 1.3 g | 5% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.09 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.68 g | |
| Lysine | 0.76 g | |
| Methionine | 0.25 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.43 g | |
| Histidine | 0.24 g | |
| Fat | 23.1 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0.21 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 2.1 g | |
| Saturated | 8.2 g | |
| Cholesterol | 457 mg | |
| Calcium | 105 mg | 10% |
| Copper | 0.12 mg | 13% |
| Iron | 2.4 mg | 13% |
| Magnesium | 29.4 mg | 9% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 328 mg | 47% |
| Potassium | 428 mg | 9% |
| Selenium | 38 µg | 69% |
| Sodium | 296 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 75.2 µg | 19% |
| Cobalamin (vitamin B12) | 4 µg | 166% |
| Choline | 303 mg | 71% |
| Vitamin A | 235 µg | 34% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin D (D2 + D3) | 62 IU | 10% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 5.2 µg | 6% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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