When your hungry and need food in a flash there is nothing quicker than eggs. If you want maximum flavour then smoked mackerel is the answer, a perfect quick flavoursome snack a smoked mackerel omelette. If you were Italian it would be a frittata (frittata di sgombro affumicato), and in Spain they call it a tortilla, (tortilla de caballa ahumada).
A tasty healthy cheap midday meal made in a matter of minutes. I have a little 14cm pan that is the perfect size when cooking for one person, I also use it to fry a single egg in as well.
Filling For The Omelette
For the filling in this omelette I use the basic smoked mackerel from Sainsbury’s at £1.40 a pack (22/06/22) so thats a thrifty 70 pence per fillet. The eggs I use are the basic ones, £1.30 for 10 so thats just 26 pence for the eggs for the omelette. So the cost of the smoked mackerel omelette for one comes in under 1 pound at 96p. The herbs (parsley) are growing on the window sill so they only cost pennies.
Ingredients For Omelettes
You can always add more ingredients to your smoked mackerel omelette, frozen peas is a great addition. If you want to make the omelette go further you can always add diced cooked potato. To help the budget you could use a basic supermarket range of tinned potatoes.
Smoked Mackerel, contains 74 calories per 70g serving. This serving contains 1.4 g of fat, 14.2 g of protein and 0 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Mackerel, smoked contains 0.2 g of saturated fat and 37 mg of cholesterol per serving. If you are wondering what to do with the other smoked mackerel fillet you can make this smoked mackerel salsa.
Smoked mackerel is packed with protein, heart-healthy and brain-boosting omega-3 fatty acids, as well as minerals and vitamins, smoked mackerel is a perfect fish to include in your diet
Omega-3 highly beneficial to our heart health, helping to reduce inflammation, managing heart rhythm and lowering triglycerides in our blood fats.
Smoked Mackerel Omelette
- 1 fillet smoked mackerel
- 2 eggs
- chopped fresh parsley
- Start heating up the frying pan with a dash of oil in there
- Peel skin off mackerel fillet and flake into small pieces1 fillet smoked mackerel
- Add mackerel to frying pan and start to heat through
- Now beat your eggs and flip the mackerel over
- Pour the eggs into the pan with the mackerel on a medium heat2 eggs
- Stir gently and allow the base to set and at this point add the chopped parsley
- Preheat a grill
- Once the base looks about set place under the grill to finish cooking the top