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Sweet and Sassy Corn Fritta with Sunny Poached Egg

Sweet and Sassy Corn Fritta with Sunny Poached Egg

Avocados are a great source of omega 3, tryptophan and folate, all of which have been linked to improving mood and lessening depression. Eggs contain tryptophan an amino acid that helps promote serotonin, the feel-good brain chemical.

Ingredients

  • 50g wholemeal self raising flour
  • 50g feta cheese
  • 80g tinned sweetcorn, drained
  • 1 egg
  • 4 spring onions, chopped
  • Chilli flakes (optional)
  • 250g baby plum tomatoes, chopped
  • 1 x 15g bunch coriander, chopped
  • 1 lemon or lime
  • 1 tbsp. olive oil
  • 1 avocado (approx. 180g), skin and stone remove and sliced
  • 2 poached eggs

Preparation time:

Cooking time:

Skill level:

Easy

Serves:

Two

Method

  1. Mix the flour, sweetcorn, feta, egg, half the spring onions, chilli flakes, salt and pepper in a bowl. With wet hands form the dough into 4 equal sized balls.  Heat a non stick frying pan to a high heat and then place the balls into the pan 2 at a time and squash them with a fish slice into a flat fritter shape. Dry fry the fritters on each side for a couple of minutes until golden.

  2. Add the tomatoes, avocado, remaining spring onions and coriander to a bowl. Season and add the olive oil and a squeeze of lemon/ lime.

  3. Poach your eggs to your liking and then assemble your dish with a couple of fritters, some salsa and a poached egg on top. 

Nutritional information per serving:

kcalories

590

protein

22g

carbs

24g

fat

46g

Print recipe

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