Asparagus, salmon, and dill omelet

Contributed by Preston Maring, MD


Asparagus, salmon, and dill omelet

This recipe makes a great breakfast or brunch when served with toast, fresh jam, and oranges, but requires a little planning ahead. Cook a little extra asparagus and salmon some evening for use in this omelet the next day.

Servings: 2

Ingredients

  • 4 eggs (Eggbeaters® or equivalent for select populations)
  • 6 cooked asparagus spears, cut into 1" pieces
  • 1/3 cup chopped cooked salmon or smoked salmon
  • 1/4 cup reggiano parmesan, grated
  • 2 Tbsp fresh dill, chopped finely
  • Salt and pepper to taste

Directions

To the beaten eggs or egg substitute, add the parmesan and fresh dill. 

In a non-stick skillet over medium-low heat, either melt 1 Tbsp butter (or use canola oil cooking spray if your LDL is greater than 100). Warm the asparagus and salmon briefly. 

Pour in the egg mixture and season with salt and pepper. When the eggs are just set, turn the omelet out unto a warmed plate folding in half. 

Garnish with a fresh dill sprig. 

Nutrition Information (per serving)

  • Calories: 253
  • Total fat: 16 g
  • Saturated fat: 6 g
  • Cholesterol: 448 mg
  • Sodium: 346 mg*
  • Total carbohydrate: 3 g
  • Dietary fiber: 1 g
  • Sugars: 2 g
  • Protein:  23 g
  • *does not include added salt