Omelette with salmon and beans
Preparation time:
Recipe highlights Serves: 4
- Good source of calcium, folate
- Best served immediately
- Dairy free
- Gluten free
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Ingredients
- 210 g red salmon, can, water drained off and flaked with a fork
6 eggs, lightly beaten
1/4 teaspoon white pepper
1 spring onion, stalk, chopped
1 cup string beans, fresh, chopped small
1 tablespoon peanut oil
Cooking method
-
1. Combine the eggs, salmon, pepper and spring onion.
2. Heat the peanut oil in a pan or wok and fry the beans over moderate heat for 1 minute until they are slightly softened.
3. Pour in the egg mixture, tilting the pan from time to time to allow the runny centre to flow to the sides of the pan.
4. Continue to cook, turning the omelette over to the other side in sections.
5. When the eggs begin to set and the outside is rich golden brown, remove to a warm serving plate.
Chinese omelettes are not served individually like Western ones. They are rather like scrambled eggs for everyone to share. Serve with a side of salad (such as Thai mango salad) or mixed vegetables.
Notes: Pink salmon is a cheaper substitute for red salmon and can be used without sacrificing the flavour of this dish.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 221.07g | 100.00g |
| Energy (kJ) | 1441.07kJ | 651.87kJ |
| Protein (g) | 29.10g | 13.16g |
| Total fat (g) | 24.66g | 11.15g |
| - Saturated fat (g) | 6.51g | 2.94g |
| - Polyunsaturated fat (g) | 4.86g | 2.20g |
| - Monounsaturated fat (g) | 10.74g | 4.86g |
| Cholesterol (mg) | 424.70mg | 192.11mg |
| Carbohydrate-available (g) | 1.49g | 0.67g |
| CarbohydrateSE (g) | 1.49g | 0.67g |
| - Sugars (g) | 1.01g | 0.45g |
| Water (g) | 163.16g | 73.80g |
| Dietary fibre (g) | 1.19g | 0.54g |
| Thiamin (mg) | 0.10mg | 0.05mg |
| Riboflavin (mg) | 0.60mg | 0.27mg |
| Niacin (mg) | 3.37mg | 1.52mg |
| Niacin equivalents (mg) | 10.58mg | 4.79mg |
| Vitamin C (mg) | 10.00mg | 4.52mg |
| Total folate (ug) | 92.70ug | 41.93ug |
| Total vitamin A equivalents (ug) | 226.50ug | 102.46ug |
| Retinol (ug) | 197.10ug | 89.16ug |
| Beta carotene equivalents (ug) | 179.50ug | 81.20ug |
| Sodium (mg) | 211.85mg | 95.83mg |
| Potassium (mg) | 404.00mg | 182.75mg |
| Magnesium (mg) | 38.81mg | 17.56mg |
| Calcium (mg) | 214.40mg | 96.98mg |
| Phosphorus (mg) | 358.18mg | 162.02mg |
| Iron (mg) | 2.87mg | 1.30mg |
| Zinc (mg) | 1.82mg | 0.82mg |
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Source: Recipe developed and tested by Elizabeth Chong, 2006.
This recipe was orginally published as:
Omelette express.
Recipe publication date on: 11/14/2006
Last reviewed on: 20/11/2012
