Egg and Seaweed Omelet
Nori
Recipe by Jamie Mok, MS, RD, RYT
Nori, a dried red seaweed most popularly enjoyed with sushi, is a versatile, nutrient-rich sea vegetable with a savory flavor thanks to its umami properties. Nori can elevate many common dishes, like omelets, giving more dimension in taste and nutritional value.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 2 servings
Ingredients
4 large eggs
1/2 tablespoon light soy sauce
1/2 teaspoon sesame oil
1/2 tablespoon avocado oil (or other neutral flavored cooking oil)
1/4 cup dried, sliced (1/4-inch) nori seaweed
2 stalks scallions (or green onions), thinly sliced, separate white and green parts
1 medium avocado, peeled, sliced (optional)
Instructions
Crack eggs into a bowl and lightly beat.
Whisk soy sauce and sesame oil into egg mixture.
In a medium nonstick pan, heat avocado oil over medium heat.
Reduce heat to low and pour egg mixture into the pan.
As outer edges of eggs begin to set, use a spatula to lift the edges so yolk can run underneath.
Once eggs are almost fully set, evenly distribute nori and white parts of scallions over the omelet.
Gently fold the omelet into thirds (like a trifold brochure) and flip the omelet so the folds are face down. Use a spatula to divide the omelet in half to create two omelets. Allow omelets to cook for approximately 1-3 minutes, or to preferred degree of doneness.
May serve on its own (or with toast or cooked rice) topped with nori strips, green parts of scallions and avocado slices, if using.
Notes
To further reduce sodium, swap light soy sauce for coconut aminos sauce.
To make this recipe gluten-free, use tamari sauce instead of soy sauce.
Enjoy this recipe for breakfast, lunch, or dinner as an individual main dish or family-style entree.
Nutritional information
(per serving):
225 calories, 18 g total fat, 4 g saturated fat, 280 mg sodium, 3 g carbohydrate, 369 mg cholesterol, 2 g total sugar, 1 g fiber, 14 g protein
Recipe Author
Jamie Mok, MS, RD, RYT, is a Los Angeles-based dietitian nutritionist and yoga teacher who integrates science-based nutrition with a mind-body approach to inspire healthy change from within.
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