Flaked into omelets or scrambles
This is a preparation method where cooked, flaky protein—most commonly fish like cod, salmon, or tuna—is folded into beaten eggs to create a hearty omelet or scramble. The dish combines the soft, savory texture of the fish with the creamy, rich base of the eggs. It's a simple, protein-packed meal found in various forms across many cuisines, from British fishcakes to American diner scrambles.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and healthy fats, with minimal carbohydrates. It provides a significant amount of omega-3 fatty acids (if using oily fish), vitamin D, and B vitamins. A typical serving ranges from 300 to 450 calories, depending on the type and amount of fish and any added fats for cooking.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 2 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Vitamin D | 14.2 mcg |
| Vitamin B12 | 2.8 mcg |
| Selenium | 45.6 mcg |
| Phosphorus | 310 mg |
| Potassium | 380 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Choline | 180 mg |
| Iodine | 60 mcg |
Per 1 omelet (approx. 220 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's a powerhouse combination, creating a complete amino acid profile from the eggs and fish while delivering anti-inflammatory omega-3s. Culturally, it's a practical and frugal way to use leftover cooked fish, transforming it into a satisfying new meal.
