Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Capsicum | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Four eggs
- 6 ounces canned salmon
- 14-ounces frozen corn kernels
- One onion, halved and then sliced
- Two large tomatoes, chopped
- One capsicum (bell pepper) chopped
- Several sprigs fresh mint or basil, chopped
- Freshly ground black pepper
- Herb salt OR ordinary salt
- 1 teaspoon olive oil
- =
Directions
In a heavy frypan, heat the olive oil and cook the chopped onion till it softens. Add the corn, salmon (drained), chopped tomatoes and chopped capsicum. Stir gently (to avoid crushing the salmon) but thoroughly. Sprinkle with pepper, herb salt and chopped mint.
Beat the eggs lightly and pour over the mixture. Cook at very low heat until the eggs are cooked, which will be about 12 minutes.