Low Fat Salmon Benedict
Elevate your brunch game with this healthy and delicious Low Fat Salmon Benedict recipe! Featuring tender, oven-baked salmon delicately seasoned with fresh dill and a creamy yet guilt-free Greek yogurt Hollandaise sauce, this dish is a lighter spin on a classic indulgence. Poached eggs create a silky richness that perfectly complements the toasted whole grain English muffins, while a hint of fresh chives and lemon juice adds a bright, zesty finish. Ready in just 40 minutes, this nutritious recipe is ideal for a special breakfast or weekend brunch. Whether you're watching your calories or simply craving a gourmet meal, this recipe delivers all the flavor without the added fat. Perfect for salmon lovers and brunch enthusiasts alike!
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Recipe Information
Ingredients
- 2 pieces (about 4 oz each) Fresh salmon fillet
- 2 slices Whole grain English muffins
- 4 Large eggs
- 1 cup Plain low-fat Greek yogurt
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon, chopped Fresh dill
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons White vinegar
- 1 tablespoon, chopped Chives
- Olive oil cooking spray
Instructions
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
Place the salmon fillets on the baking sheet, season with a pinch of salt, black pepper, and chopped dill.
Bake the salmon in the preheated oven for 12-15 minutes, until it flakes easily with a fork.
While the salmon is baking, prepare the yogurt Hollandaise sauce by combining the Greek yogurt, lemon juice, Dijon mustard, and a pinch of salt in a small bowl. Mix well until smooth. Set aside.
Fill a medium saucepan with water and bring it to a gentle simmer. Add white vinegar to the simmering water.
Crack each egg into a separate small bowl and gently slide them one by one into the simmering water.
Poach the eggs for about 3-4 minutes until the whites are set but the yolks remain soft. Use a slotted spoon to carefully remove the eggs and place them on a paper-towel-lined plate.
Split and toast the whole grain English muffins until golden brown.
To assemble, place one half of the English muffin on each plate. Top with the baked salmon fillet.
Gently place a poached egg on top of each salmon-topped muffin half.
Spoon a generous amount of the light yogurt Hollandaise sauce over the poached eggs.
Garnish with chopped chives and additional dill if desired.
Serve immediately and enjoy your healthy Low Fat Salmon Benedict.
Nutrition Facts
Calories |
1016 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 907 mg | 302% | |
| Sodium | 2007 mg | 87% | |
| Total Carbohydrate | 39.4 g | 14% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 11.5 g | ||
| Protein | 111.4 g | 223% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 536 mg | 41% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1922 mg | 41% | |
*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.
