Heart-Healthy Salmon Benedict
Elevate your brunch game with this delicious and nutritious Heart-Healthy Salmon Benedict. This recipe puts a wholesome spin on a beloved classic, swapping traditional hollandaise for a creamy Greek yogurt-based sauce infused with zesty lemon and Dijon mustard. Featuring perfectly flaked salmon fillets seasoned with fresh dill, toasted whole wheat English muffins, and poached eggs with irresistibly runny yolks, this dish is a testament to healthy indulgence. Paired with crisp spinach for added nutrients, this satisfying meal combines bold flavors and heart-smart ingredients in just 40 minutes, making it the perfect choice for a guilt-free breakfast or brunch.
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Recipe Information
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
Instructions
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.
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.
Cut whole wheat English muffins in half and toast them until golden brown.
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.
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.
Serve immediately and enjoy a heart-healthy twist on a classic brunch favorite.
Nutrition Facts
Calories |
1227 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.4 g | 84% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 864 mg | 288% | |
| Sodium | 2354 mg | 102% | |
| Total Carbohydrate | 64.5 g | 23% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 9.1 g | ||
| Protein | 90.1 g | 180% | |
| Vitamin D | 30.4 mcg | 152% | |
| Calcium | 514 mg | 40% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1755 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
