Fish Omelettes (鱼肉煎蛋)

Learn how to make this easy, healthy twist on omelettes!

Prep Time
15 min
Total Time
30 min
Yields
4 servings

A Recipe by Daddy Lau

My dad's been cooking Chinese food for over 50 years - as a kid fending for himself in Guangzhou, as the head chef of his own restaurant, and as a loving father in our home.

Hopefully, by learning this recipe, you'll get to experience some of the delicious joy we felt growing up eating his food!

- Randy

My dad seems to have hundreds of recipes involving eggs, and this is yet another recipe that's extremely delicious, healthy, and easy to make! Perfect for easy weeknight meals :)

Ingredients

Weight: US
oz
g
Volume: US
cup
mL
Servings
4
    Main Ingredients
  • 7 oz boneless fish fillets (

    most fish work - we're using swai fish here

    )
  • 5 eggs
  • 3 tbsp oil
  • 2 pieces green onion
  • Seasoning for Eggs
  • 0.50 tsp salt
  • 0.25 tsp white pepper
  • Seasoning for Fish
  • 0.25 tsp salt
  • 1 tsp cornstarch
  • 0.25 tsp white pepper

What type of fish to use?

My dad is using swai fish here, but the recipe works with many different types of fish, shrimp, and other seafood. You can also make this with oysters, which is a very popular Hokkien and Teochew dish in restaurants and night markets throughout Southeast Asia.

Also known as basa or panga, swai is a popular type of catfish also native to Southeast Asia. As with all types of meat and seafood, if you have the means and ability, it's helpful to consider buying from sustainable sources. The Monterey Bay Aquarium manages a really helpful service called "Seafood Watch", which gives us consumers a bunch of recommendations on making our purchases in a more environmentally friendly way.

Finding Asian Ingredients

Some of these ingredients are hard to find in a typical grocery store.

If you don't live near an Asian market, most or all of what my dad uses in this recipe can be found on Amazon:​ ​ ​ ​ ​ ​ ​ ​ ​ ​

These links are affiliate links, which means that if you use our links to purchase these ingredients, Amazon pays my family a small amount for the sale - at no extra cost to you. If you use these links, we really appreciate the support!

We'll cut our fish fillets (7 oz) into 6-7 sections (perpendicular to the spine).

Then, we'll turn each section 90 degrees, and cut them into 1-1.5 inch strips (cutting parallel to the spine).

This is so we cut against the grain for a more tender bite, just like my dad is doing.

We'll place the fish into a bowl and season the fish with white pepper, cornstarch (1 tsp), and salt (0.25 tsp). Mix it evenly with chopsticks until the flavors are distributed around the fish.

Next, we'll chop our green onions (2 pieces) into small pieces.

Then, we'll crack our eggs (5) into a bowl, add salt (0.50 tsp) and white pepper (0.25 tsp), and beat the eggs with chopsticks/fork.

We'll set our stove to high heat and pour boiling water into the pan.

Add the fish to the pan. We'll let the fish cook for about 1.5 to 2 minutes, gently moving the fish around as we go.

Using boiling water allows the cornstarch to trap the fish's juices inside, resulting in a more tender bite.

Once the fish has turned into more of a white color, we'll drain the pan into a colander.

Dry off the pan with a paper towel.

Next, we'll be heating up our pan for about 2-3 minutes on high heat.

Once hot enough, we'll add about 1 tbsp of oil to the pan (something with a high smoke point, like corn oil). Tilt and turn the pan to spread the oil around.

A good sign that both our pan and oil are hot enough is if the oil starts shimmering, or forming ripples across the surface.

We'll start pouring SOME of the egg mixture into the pan. (Not all).

Before cooking the eggs, turn the stove down to medium heat. The eggs should immediately sizzle after being poured into the pan. Let it rest and cook for about 15-30 seconds before adding the fish.

Once the egg has partially cooked, we'll add our fish on top of the egg and distribute the fish around the pan.

Combine the green onions with the rest of the egg mixture, beat the eggs a few times, and then pour the rest of the mixture into the pan.

Like with most omelettes, notice that my dad is barely stirring or touching the eggs. Occasionally, we'll dig our spatula between the pan and egg to prevent the egg from sticking to the pan.

Halfway through, we'll also want to add about 1/2 tbsp of oil to the perimeter of the omelette to seep down between the pan and eggs, and so that the eggs continue to form a nice golden brown exterior.

In total, after pouring the rest of the eggs into pan, let it cook on this side for about 3-4 minutes before flipping. A good visual cue is for the eggs to show nice golden brown.

To flip the omelette, we'll carefully transfer the omelette onto a large plate. Then, in a quick motion, we'll flip the omelette upside down back onto the pan.

This is easier to do if you have fewer eggs and fillings.

In total, after flipping, we'll be cooking the omelette on this side for about 3-5 minutes until the bottom has turned a nice golden brown.

We'll occasionally press the omelette into the pan with the bottom of our spatula.

To transfer the omelette onto a plate, we'll be using gravity.

Cover the pan with a plate, and then flip the pan upside down onto the plate. The egg should fall nicely onto the plate, which we can then cut up and serve to our loved ones.

Summary

Fish Omelettes (鱼肉煎蛋)
Learn how to make this easy, healthy twist on omelettes!
  • Prep Time: 15 min
  • Total Time: 30 min
  • Yield: 4 servings
    Main Ingredients
  • 7 oz boneless fish fillets (

    most fish work - we're using swai fish here

    )
  • 5 eggs
  • 3 tbsp oil
  • 2 pieces green onion
  • Seasoning for Eggs
  • 0.50 tsp salt
  • 0.25 tsp white pepper
  • Seasoning for Fish
  • 0.25 tsp salt
  • 1 tsp cornstarch
  • 0.25 tsp white pepper
Step 1 - Cut fish↑ Jump to details

We'll cut our fish fillets (7 oz) into 6-7 sections (perpendicular to the spine).

Then, we'll turn each section 90 degrees and cut them into 1-1.5 inch strips (cutting parallel to the spine).

This is so we cut against the grain for a more tender bite, just like my dad is doing.

Step 2 - Season fish↑ Jump to details

We'll place the fish into a bowl and season the fish with white pepper, cornstarch (1 tsp), and salt (0.25 tsp). Mix it evenly with chopsticks until the flavors are distributed around the fish.

Step 3 - Prep green onions and eggs↑ Jump to details

Next, we'll chop our green onions (2 pieces) into small pieces.

Then, we'll crack our eggs (5) into a bowl, add salt (0.50 tsp) and white pepper (0.25 tsp), and beat the eggs with chopsticks/fork.

Step 4 - Cook fish↑ Jump to details

We'll set our stove to high heat and pour boiling water into the pan.

Add the fish to the pan. We'll let the fish cook for about 1.5 to 2 minutes, gently moving the fish around as we go.

Using boiling water allows the cornstarch to trap the fish's juices inside, resulting in a more tender bite.

Once the fish has turned into more of a white color, we'll drain the pan into a colander.

Dry off the pan with a paper towel.

Step 5 - Heat pan & oil↑ Jump to details

Next, we'll be heating up our pan for about 2-3 minutes on high heat.

Once hot enough, we'll add about 1 tbsp of oil to the pan (something with a high smoke point, like corn oil). Tilt and turn the pan to spread the oil around.

A good sign that both our pan and oil are hot enough is if the oil starts shimmering, or forming ripples across the surface.

Step 6 - Start cooking omelette↑ Jump to details

We'll start pouring SOME of the egg mixture into the pan. (Not all).

Before cooking the eggs, turn the stove down to medium heat. The eggs should immediately sizzle after being poured into the pan. Let it rest and cook for about 15-30 seconds before adding the fish.

Once the egg has partially cooked, we'll add our fish on top of the egg and distribute the fish around the pan.

Combine the green onions with the rest of the egg mixture, beat the eggs a few times, and then pour the rest of the mixture into the pan.

Like with most omelettes, notice that my dad is barely stirring or touching the eggs. Occasionally, we'll dig our spatula between the pan and egg to prevent the egg from sticking to the pan.

Halfway through, we'll also want to add about 1/2 tbsp of oil to the perimeter of the omelette to seep down between the pan and eggs, and so that the eggs continue to form a nice golden brown exterior.

In total, after pouring the rest of the eggs into pan, let it cook on this side for about 3-4 minutes before flipping. A good visual cue is for the eggs to show nice golden brown.

Step 7 - Flip omelette↑ Jump to details

To flip the omelette, we'll carefully transfer the omelette onto a large plate. Then, in a quick motion, we'll flip the omelette upside down back onto the pan.

This is easier to do if you have fewer eggs and fillings.

In total, after flipping, we'll be cooking the omelette on this side for about 3-5 minutes until the bottom has turned a nice golden brown.

We'll occasionally press the omelette into the pan with the bottom of our spatula.

Step 8 - Transfer to a plate↑ Jump to details

To transfer the omelette onto a plate, we'll be using gravity.

Cover the pan with a plate, and then flip the pan upside down onto the plate. The egg should fall nicely onto the plate, which we can then cut up and serve to our loved ones.

Step 9 - Take pictures
Whip out your camera (1). Begin taking photos (1,000,000). Pick your favorites!
Step 10 - Share and tag us on Instagram @madewithlau #madewithlau!
Did you have fun making this recipe? We'd love to see & hear about it. (Especially my dad. He would be THRILLED!)

Enjoy!

I have so many memories of eating this dish growing up.

Now, hopefully, you can create your own memories with this dish with your loved ones.

Also, I cordially invite you to eat with us and learn more about the dish, Chinese culture, and hang out with our adorable son. We get into a lot of detail about how to best cook this dish, differences in cooking methods, and more!

Cheers, and thanks for cooking with us!

Feel free to comment below if you have any questions about the recipe.

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About Made With Lau

We started Made With Lau to honor and share the legacy of our wonderful parents, Jenny and Chung Sun Lau.

Our hope is that these posts give you (and our future generations) a glimpse into how great they are!