Herb Omelette with Green Asparagus and Salmon
Herb omelette with green asparagus and salmon - Protein for fitness lovers! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The herbs in this omelette contain essential oils, which can reduce discomfort such as abdominal pain and flatulence and can aid in digestion.
Would you like a little variation? Instead of salmon, this herb omelette also tastes great with smoked trout.
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 88.8 μg | (148 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 271 μg | (90 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 32 μg | (71 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 994 mg | (25 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 473 mg |
Ingredients
- Ingredients
- 1 handful parsley
- 1 handful Dill
- 18 ozs Asparagus (1 Bunch)
- 1 Fennel bulb (with fennel green)
- 2 Tbsps olive oil
- salt
- peppers
- 8 eggs
- 8 ozs Salmon fillet
- 1 bunch Cress
Kitchen utensils
Preparation steps
Wash the herbs, shake dry and chop finely. Clean the asparagus, cut off the woody end piece and wash. Clean and wash the fennel, put the fennel green aside. Halve the fennel bulb, cut out the stalk wedge-shaped and slice both halves lengthwise.
Heat 1 tablespoon of olive oil in a pan and fry the vegetables over medium heat for about 5-7 minutes on all sides. Then salt and pepper them.
In the meantime, break the eggs and whisk them. Add chopped herbs, some salt and pepper and mix everything well.
Heat some olive oil in another pan, add ¼ of the egg mixture, spread evenly and let it simmer at medium heat for 4-5 minutes. Place 2 stalks of asparagus and some fennel on an omelette half. Break the salmon into coarse pieces and also spread on top. Fold in the omelette and place on a plate. Do the same with the other 3 omelettes.
Cut the cress from the bed and serve the omelettes sprinkled with it.
