Spinach Omelette Recipe with Mackerel and Tomatoes

A Breakfast Inspired by Omega-3 and Iron

Sometimes I put a meal together simply because I’m craving a particular combination of flavours. Other times, I start by thinking about the nutrients I’d like to include. This spinach omelette recipe with mackerel and tomatoes came from one of those moments when I wanted to combine a few particular nutrients in one simple, satisfying breakfast.

I started with mackerel, one of my favourite convenient sources of omega-3 fatty acids. Even a small portion provides valuable EPA and DHA, along with protein and vitamin B12. Then came spinach, which contains folate, vitamin K and non-haem iron. However, there’s something interesting about spinach: although it contains iron, our bodies don’t absorb it particularly efficiently, partly because of the oxalates naturally present in its leaves.

That got me thinking about what else I could add to the plate. Vitamin C helps improve the absorption of non-haem iron, so I decided to finish the omelette with fresh cherry tomatoes, cut in half and scattered over the top. I add them raw rather than cooking them with the eggs, keeping their fresh flavour and avoiding some of the vitamin C losses that can occur during heating.

I also make this particular omelette with water rather than milk. Calcium can temporarily reduce iron absorption during a meal, so when I’m paying attention to non-haem iron, I prefer not to add unnecessary dairy to the egg mixture. Of course, there’s still the option of a little freshly grated Parmigiano Reggiano. I love the savoury flavour it brings, but I leave it optional for anyone who would rather keep the meal dairy-free.

The preparation couldn’t be much simpler. I blend fresh spinach with eggs, a little plain flour and water until the mixture turns a lovely natural green. Then I cook it gently in a frying pan, just as I would my usual thin omelette. Once it’s ready, I add the mackerel straight from the tin, scatter over the fresh tomatoes and finish with Parmesan if I fancy it. No complicated techniques, no lengthy preparation and very little washing up.

What I enjoy most about this breakfast is that it brings together ingredients chosen for both their flavour and nutritional value. The mackerel adds richness, the spinach gives the omelette its colour, and the tomatoes bring a little freshness and acidity. It’s an easy way to enjoy oily fish in the morning while putting a little more thought into how the ingredients work together.

Spinach Omelette Recipe with Mackerel and Tomatoes

Recipe by Jo

0.0 from 0 votes

Course: BreakfastCuisine: EuropeanDifficulty: Easy

Servings

1

servings

Prep time

10

minutes

Cooking time

5

minutes

Calories

350

kcal

Ingredients

• For the Spinach Omelette

• 2 large eggs

• 1 tbsp plain flour (approximately 8 g)

• 70 ml water, approximately

• 1 handful fresh baby spinach (approximately 25–30 g)

• 1 tsp extra virgin olive oil or ghee, for frying

• pinch of salt

• For the Topping

• 44 g canned mackerel in olive oil or spring water, drained (½ tin)

• 5 cherry tomatoes, halved

• 5–10 g Parmigiano Reggiano, freshly grated (optional)

• Freshly ground black pepper, to taste

Directions

• Prepare the omelette batter.
• Add the eggs, plain flour, water, fresh spinach and a pinch of salt to a blender. Blend until smooth and the mixture turns a lovely, even green.
• Heat the pan.
  Add the extra virgin olive oil or ghee to a non-stick frying pan over medium heat. Once warm, pour in the spinach mixture and gently tilt the pan to spread it evenly.
• Cook the omelette.
  As the edges begin to set, gently lift them with a spatula and tilt the pan to allow any uncooked mixture to flow underneath. Cook until the surface is almost set. If needed, cover with a lid for 30–40 seconds, then carefully flip and cook briefly on the other side. The omelette should remain soft and delicate.
• Prepare the toppings.
  While the omelette cooks, drain the canned mackerel and gently break it into bite-sized pieces. Cut the cherry tomatoes in half.
• Assemble and serve.
  Transfer the omelette to a plate and arrange the mackerel and fresh cherry tomatoes over the top. Finish with freshly grated Parmigiano Reggiano, if using, and a little black pepper. Serve immediately.

Notes

• 
  Mackerel:
  Use canned mackerel in olive oil or spring water, rather than flavoured sauces. Drain before serving. Mackerel in olive oil has a slightly richer flavour, while the water-packed version is lighter. Both work beautifully in this recipe.
  
  Spinach:
  Fresh baby spinach blends easily into the batter, giving the omelette its natural green colour. Blend until smooth for an even texture.
  
  Batter consistency:
  The mixture should be fairly thin and pourable. If it seems too thick, add a small splash of water. The omelette is meant to be soft and delicate rather than thick and fluffy.
  
  Cooking temperature:
  Use medium heat and avoid overcooking, as the omelette can become dry and lose some of its vibrant green colour.
  
  Cherry tomatoes: Add them raw, just before serving. They provide freshness and vitamin C, which can help support the absorption of non-haem iron from plant foods.
  
  Parmigiano Reggiano: Optional, but delicious for extra savoury flavour. Calcium can temporarily reduce non-haem iron absorption during a meal, so you may prefer to leave out the cheese if maximising iron absorption is your priority.
  
  Serving: Enjoy immediately while the omelette is warm, with the mackerel and tomatoes added fresh on top.