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Rice Paper Salmon & Rocket Omelette

  • Quick Meal
  • Breakfast
  • Under 15 min
  • Nut Free
  • Pescatarian
A crispy rice paper omelette folded around smoked salmon, cottage cheese, avocado and rocket. High protein, quick, and seriously filling. Great for breakfast or a fast lunch.

Time

10 min

Serves

1

Protein

37 / serve

Calories

508 / serve

Jump to recipe

Why you'll love this one

A rice paper sheet pressed onto a cooking omelette, which crisps up into something between a crepe and a wrap. Folded around smoked salmon, cottage cheese, avocado and rocket.

Press the rice paper onto the wet eggs while they’re still setting so it sticks properly. Then flip it and let the rice paper side go down for a minute or two, which is when it crisps up and gets those little bubbles across the surface.

Assemble and eat it immediately. Rice paper softens as it sits and the whole appeal is that crunch against the soft filling. Sliced spring onion over the top before you fold it in half.

Rice Paper Salmon & Rocket Omelette ingredients

What goes in it

Here’s what goes in, and why. The full quantities are in the recipe just below.

  • Eggs: the omelette itself and your main hit of protein. Whisk them properly and swirl to coat the base of the pan so you get an even sheet.
  • Rice paper sheet: the clever bit, pressed straight onto the wet egg so it sticks. Flip it once the eggs set and it crisps into something close to pastry.
  • Everything bagel seasoning: sprinkled over the rice paper before it hits the pan, so it toasts into the surface. It does the salt, garlic and sesame in one shake.
  • Cottage cheese: the creamy layer, in place of cream cheese. Spread it on one half only, since the whole thing folds over like a toastie before you eat it.
  • Smoked salmon: the flavour, and fifty grams goes a long way. It goes on off the heat, so it stays silky rather than cooking and going firm.
  • Avocado and rocket: the fresh finish. The avocado brings the fat that smoked salmon needs, and the peppery rocket cuts through it. Eat it while the rice paper is still crisp.

Let's get cooking.

Rice Paper Salmon & Rocket Omelette

What you'll need
  • egg, large (3 eggs (150g))
  • avocado, raw (50 grams)
  • avocado oil extra virgin cold pressed (1 teaspoon)
  • rice paper sheets (1 sheet (10g))
  • everything bagel seasoning (1 tsp (3g))
  • cheese, cottage, lowfat (80 grams)
  • salmon smoked (50 grams)
  • rocket, fresh, raw (1 handful (10g))

How to make it

  1. Whisk 3 eggs in a bowl.
  2. Heat 1 tsp avocado oil in a nonstick pan over medium heat.
  3. Pour in the eggs and swirl to coat the base of the pan.
  4. Place 1 round rice paper sheet on top of the wet eggs, pressing lightly so it sticks.
  5. Sprinkle 1 tsp everything bagel seasoning over the rice paper.
  6. Cook about 2 minutes until the eggs are set underneath, then flip so the rice paper side is down.
  7. Cook another 1 to 2 minutes until the rice paper is crisp and slightly bubbly.
  8. Slide onto a plate, rice paper side down, eggs facing up.
  9. On one half, layer 80g cottage cheese, 50g smoked salmon, sliced avocado and the rocket.
  10. Fold in half and optionally top with sliced spring onion and serve.

For the number lovers.

508

Calories

37g

Protein

12g

Carbs

33g

Fat

4g

Fibre

Worked out per serve, as a guide. Use them if numbers help you, ignore them completely if they don’t. The recipe’s good either way.

Tips & notes

  • The rice paper goes on dry, straight from the packet, since the wet egg softens it.
  • It is ready to slide out when the rice paper side looks crisp and slightly bubbled.

Make it yours

  • Eat it straight away, the rice paper softens fast and you’ll lose the crunch.
  • No smoked salmon? Tinned tuna or leftover shredded chicken both work in the fold.
  • Swap the cottage cheese for whatever soft cheese you’ve got in the fridge.

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