Salmon and poached egg on toast
A breakfast high in Omega 3, Vitamin C and protein to start your day off right.
Calories:
Carbohydrates:
Protein:
Fat:
High In:
1. Omega 3 is a great anti-inflammatory and boosting this in your diet can be a great help if you suffer with inflammatory conditions such as eczema and asthma
2. Vitamin C helps to boost immunity, improve heart health and is a brilliant antioxidant.
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 2
Ingredients
The main dish:
4 free range medium eggs
1oog smoked salmon
Two slices of wholegrain bread
Hollandaise sauce:
2 eggs
100g butter
1 tbsp lemon juice
1 tsp mustard
How to make it:
For the Hollandaise sauce:
1. Separate two of the eggs into yolk and whites, placing them into two separate bowls.
2. Melt 100g of butter over a low heat, being careful not to burn it.
3. Put the egg yolks, lemon juice and mustard in a bowl over gently simmering water, and whisk it together.
4. Slowly add in the melted butter to the mixture whilst constantly whisking it.
For the main dish:
1. Boil water in a saucepan ensuring that there is atleast 5cm in the bottom of it
2. Crack your eggs into a bowl, ensuring that the yolk doesn't split.
3. Lower the water to a simmer
4. Ladle one egg at a time into the simmering water and cook for two minutes.
5. Turn the heat off and leave the pan on the hob for 8-10 minutes.
6. Whilst the egg is boiling, place your bread in the toaster and cook to your liking.
7. Once the toast is ready, place the salmon on top, top with the eggs and pour over a thin layer of hollandaise sauce.
Tips and Ideas
Try frying up some asparagus in a small amount of butter as a side, or wilt some spinach and place it on top of your toast for a little extra sustenance and Vitamin C.