Friday, 24 June 2011

Mackerel-Flaxseed Omelet

I've been into flax seed lately.  I add it in most of my smoothies.  Just this evening, I thought of adding it to my scrambled egg so that I don't need to add it in my drink anymore.  So I did :-) Here's a healthy high in protein and omega 3 supper.

Ingredients :

Egg - 1 medium

Mackerel fillet - 100 g.

flax seed, ground - 2 tbsp

Ground Pepper

Grapeseed oil or any vegetable oil - 1 tsp

Cooking Procedure:

1)  Grill fish and shred.

2) Beat egg, then add flax seed and pepper.  Mix the shredded fish with the egg mixture.

3) Heat oil pan under medium fire.  Reduce heat and pour the egg-fish mixture.  Lift one side of the omelet and tilt pan and let the uncooked egg to flow underneath.  Flip and cook the other side for a minute.

This makes a serving

Here’s the estimated Nutritional  values per serving based on ingredients used. 

Calories :   401  kcal                  Total Fat:  30  g.

Cholesterol : 266  mg.                Saturated fat :  7.6 g.

Protein :   30 g                           Dietary fiber :  2.9  g.

Sodium :  179 mg.                     Carbohydrate :  5 g.

- Foodformylove(24June2011)

No comments:

Post a Comment