Salmon Omelette.

Oily fish is full of brain boosting omega-3 fats essential for both mum and bub. You need around 2 serves (~120g) a week during pregnancy and postpartum to ensure you are meeting your needs. I am aware that not everyone loves salmon, mackerel or sardines on their own, so turning them into an omelette is a great way to add them into your diet.

Not only is this meal rich in omega-3 fast, it is also loaded with choline, vitamin D, iron, iodine, vitamin B12 and zinc. Plus it is very tasty and can be eaten for breakfast, lunch or dinner!

Ingredient

1 tablespoon extra virgin olive oil

5 cherry tomatoes

Handful baby spinach

3 eggs

Dash milk or cream (~1 tbl)

Tin of salmon (I use Good Fish)

1 cube goats cheese or a handful of grated parmesan (click here for information on what cheese to eat in pregnancy)

1 tablespoon chopped dill

Methods

Heat oil over low heat, sauce tomatoes and spinach for 3 minutes.

Whisk eggs with milk/cream and season with salt and pepper. Pour into pan with the tomatoes/spinach.

Break apart salmon and evenly spread it over the top. Do the same with the cheese and dill.

Pop a lid on and cook on low for 5 minutes or until egg is cooked through.

Serve with avocado and sauerkraut (plus some whole wheat sourdough depending on your hunger).