Tuna Omelette

This tuna omelette is the perfect “fast food” for any time of the day. Ready in under 15 mins and fantastic served as a substantial breakfast, filling lunch or a quick and easy dinner. 

We love egg recipes at Healthy Little Foodies headquarters as they are something we always have to hand. Omelettes are a firm favourite due to their versatility but we also enjoy frittata, (for a Sunday brunch), egg curry, (for an easy weeknight meal), or fruity egg muffins (for a grab and go breakfast or snack).

This tuna omelette is a firm favourite with my two little foodies but the biggest foodie, (my husband), prefers to switch the tuna with shaved ham (not a tuna fan). This is precisely why omelettes are great - so easy to customise to suit different family members' taste buds, without actually having to serve a different meal.

Watch How to Make It (Video)

Ingredient Information

• Egg - The fresher the better.
• Milk - Helps to give the omelette a fluffy texture
• Tuna - Canned tuna in spring water. 
• Red Bell Pepper (capsicum) - Or any other vegetable you have available. Spring onion or chopped tomato works great.
• Cheese - Any good melting cheese will work. Without the cheese the omelette would be pretty dry.
• Parsley - For added flavour. 

Process Shots and Cooking Tips

1. MAKE TUNA FILLING
   Heat 1 teaspoon of olive oil over medium heat. Add bell pepper and saute for around 4-5 mins, until soft. Add to a small mixing bowl along with the tuna and parsley. Stir to combine and break down any large chunks of tuna.
   TIP: Short of time? You can add the bell pepper raw.
2. PREPARE OMELETTE MIXTURE
   In a jug mix together the eggs and milk. 
   TIP: You only need to gently mix with a fork, don’t over whisk / beat.
3. COOK OMELETTE
   Return pan to stove top over medium heat. Add the remaining oil and as it heats swirl it all around the pan so the base and sides are coated. When the oil begins to shimmer add the egg mixture and swirl around the pan to cover the base.
   Let your eggs cook for around 30 seconds, then use a rubber spatula to carefully draw the edges of the omelette in towards the centre. This should allow the liquid egg to run off the surface into the spaces created.
4. ADD FILLING
   Top one half of the omelette with half the cheese, then the tuna mixture and finally the remaining cheese. Cover with a lid and cook for around 30 seconds.
5. FOLD & SERVE
   Using a spatula or fish slice work it under the side of the omelette with no filling. Fold the egg over itself to cover the filling. 
   
   

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4.80 from 5 votes

Author: Amy

Tuna Omelette

This tuna omelette is the perfect “fast food” for any time of the day. Ready in under 15 mins, enjoy it as a substantial breakfast, filling lunch or a quick and easy dinner. 

Prep Time: 5 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 10 minutes minutes

Serves:1

Hover over "serves" value to reveal recipe scaler

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Equipment

• ▢
  1 Non-Stick (or well seasoned) Frying Pan (24cm /9.5 inch)

Ingredients

• ▢ 2 teaspoon olive oil
• ▢ ¼ bell pepper (capsicum) ,finely chopped
• ▢ ½ 185g / 6oz can of tuna ,drained (approx. 72g)
• ▢ 3 eggs
• ▢ 1½ tablespoon milk
• ▢ ⅓ cup (30g) cheddar cheese ,grated
• ▢ 1 tablespoon fresh parsley ,chopped

Instructions

• Heat 1 teaspoon of the oil over medium heat. Add bell pepper and saute for around 4-5 minutes, until soft.
• Add the bell pepper to a small mixing bowl along with the tuna and parsley, stir to combine, breaking down any larger chunks of tuna.
• In a jug (or bowl) gently mix together the eggs and milk with a fork.
• Return pan to stovetop over medium heat. Add the remaining oil and as it heats swirl it all around the pan so the base and sides are coated. When the oil begins to shimmer add the egg mixture and swirl around the pan to cover the base
• Let your eggs cook for around 30 seconds, then use a rubber spatula to carefully draw the edges of the omelette towards the centre. This should allow the liquid egg to run off the surface into the spaces created.
• Top one half of the omelette with half the cheese, then the tuna mixture and finally the remaining cheese. Cover with a lid and cook for around 30 seconds.
• Use a spatula and gently work it under the side of the omelette with no filling. Fold the egg over itself to cover the filling. Transfer to a serving plate and serve straight away

Video

Recipe Notes

Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator. It is a big omelette and can easily feed two children, depending on appetite.

 

Nutritional facts

Calories: 478kcal | Carbohydrates: 4g | Protein: 42g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 555mg | Sodium: 597mg | Potassium: 478mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2367IU | Vitamin C: 43mg | Calcium: 338mg | Iron: 4mg

Course:Breakfast, Lunch, Main Meal

Cuisine:Western

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*This post was originally posted in Jan 2014 and named Tuna Frittata. It has been updated with a new recipe, photos and process shots. If you would like the original recipe please email me or contact me via social media.