Heart-Healthy Salmon Benedict
Elevate your brunch game with this Heart-Healthy Salmon Benedict, a wholesome twist on the classic breakfast favorite. Made with nutrient-rich whole wheat English muffins, omega-3-packed fresh salmon, and a lightened-up yogurt-based hollandaise sauce, this dish combines indulgence with guilt-free satisfaction. Layers of vibrant spinach, tender flaked salmon, and perfectly poached eggs are crowned with a tangy lemon-Dijon drizzle, offering a burst of flavor in every bite. Ready in just 40 minutes, this recipe is perfect for impressing guests or treating yourself to a nourishing start to the day. Packed with heart-healthy ingredients and bursting with fresh dill and zesty citrus notes, this salmon benedict proves that healthy eating can be both delicious and satisfying.
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Ingredients
- 2 pieces Whole wheat English muffins
- 200 grams Fresh salmon filet
- 4 large Eggs
- 100 grams Plain Greek yogurt
- 1 tablespoon Lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Dill, chopped
- 1 tablespoon Water
- 2 tablespoons White vinegar
- 100 grams Spinach leaves
Directions
Step 1
Start by preparing the salmon: drizzle the fillet with olive oil, sprinkle with salt, pepper, and half the dill. Preheat a non-stick skillet over medium heat and cook the salmon for about 3-4 minutes on each side or until cooked through. Remove from heat, let cool slightly, and then flake into large chunks.
Step 2
Bring a large pot of water to a gentle simmer, adding white vinegar. Crack each egg into a small bowl or cup, then carefully lower it into the simmering water. Poach for about 3-4 minutes for a runny yolk, or up to 5 minutes for a firmer yolk. Remove with a slotted spoon and gently pat dry with paper towels.
Step 3
Cut whole wheat English muffins in half and toast them until golden brown.
Step 4
In a small bowl, combine Greek yogurt, lemon juice, Dijon mustard, water, and a pinch of salt. Mix well to form a smooth sauce. If necessary, warm gently over a double boiler to ensure smooth consistency without curdling.
Step 5
To assemble the Benedict, place a layer of spinach leaves on each toasted muffin half, followed by chunks of flaked salmon. Gently place a poached egg on top of the salmon. Drizzle with the yogurt hollandaise sauce and garnish with the remaining dill.
Step 6
Serve immediately and enjoy a heart-healthy twist on a classic brunch favorite.
Nutrition Facts
| Serving size | (797.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1227.1 |
| Total Fat 65.4g | 0% |
| Saturated Fat 15.9g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 864mg | 0% |
| Sodium 2353.6mg | 0% |
| Total Carbohydrate 64.5g | 0% |
| Dietary Fiber 6.6g | 0% |
| Total Sugars 9.1g | |
| Protein 90.1g | 0% |
| Vitamin D 1216IU | 0% |
| Calcium 514.2mg | 0% |
| Iron 10.5mg | 0% |
| Potassium 1755.3mg | 0% |
Source of Calories