Seafood Dishes

Seafood Omelette


Cooking spray
8 green onions, chopped
2 cups (500 mL) sliced mushrooms
1 cup (250 mL) chopped imitation or real crab meat
1/2 cup (125 mL) fat free sour cream
8 eggs
1/2 cup (125 mL) water, divided
Salt and pepper to taste
1/2 cup (125 mL) shredded Swiss cheese, divided
6 cooked medium size shrimp, halved lengthwise


Spray a non-stick skillet with cooking spray. Sauté onions and mushrooms over medium-high heat until liquid has evaporated. Reduce to low; stir in crab meat and sour cream until heated through (sour cream should not boil); set aside.

Beat eggs with 2 tbsp (30 mL) water; season with salt and pepper. Spray an 8-inch (20 cm) non-stick skillet with cooking spray. Heat skillet over medium-high heat. Pour in the egg mixture. As mixture sets at the edges, with spatula, gently push cooked portions towards center. When eggs are almost set on surface but still look moist, sprinkle 2 tbsp (30 mL) cheese over center of omelette. Lower heat to medium-low and place 1/3 cup (75 mL) crab meat mixture over half of the omelette. Fold the omelette in half and slide onto a warm plate.

Repeat procedures to make 3 more omelettes. Garnish with shrimp halves.

Makes 4 servings.

Preparation: 10 minutes
Cooking: 20 minutes

Nutrients per serving:

Calories: 281
Carbohydrate: 10.6 g
Protein: 23.4 g
Fat: 16.1 g