Poached Egg and Salmon Toast
LunchPoached eggs served with smoked salmon, feta cheese, fresh cherry tomatoes, and a tangy balsamic dressing.
Calories563kcal
Carbs37g
Protein38g
Fats30g
For Exercise DayPerformance Benefits
This recipe has such a broad range of benefits that can help you recover from a high-intensity training or competition and even support recovery from injury. Polyunsaturated fatty acids (PUFAs), including Omega-3 are generally considered to be essential fatty acids, meaning they are necessary for maintaining normal physiology, but cannot be produced by the body and need to be obtained through the diet. Omega-3 are a type of polyunsaturated fatty acid and have been shown to be a natural anti-inflammatory which may help improve joint pain caused by inflammation
Health Benefits
This is a good example of a mixed meal, containing a good source of all three macronutrients. It would be a great one to add to your meal plan on a day when you are prioritising protein intake, healthy fat intake and immune supporting nutrients such as omega-3, Vitamin C, and Zinc. Salmon is a great source of omega-3 and adding it to your meals 2-3 times per week is an easy way of increasing Omega-3 in your diet. We have plenty of other salmon recipes on our website. If you struggle to consume 2-3 portions of oily fish per week or other omega-3 sources in your diet, consider taking an Omega-3 supplement.
Expert Tips
For a gluten free option, use gluten free bread. Leave off the balsamic vinegar if you prefer. Cheddar cheese or mozzarella cheese also works well.
Equipment
- 1 Pot
- 1 Toaster
Ingredients
- 2 slices Brown sliced pan
- 2 Eggs
- 50 g Smoked salmon
- 3 Cherry tomatoes
- 30 g Feta cheese
- 1 handful Salad leaves
- 1 tbsp Balsamic vinegar
- ½ tbsp Olive oil
Serving
Instructions
- To poach the eggs, bring a pot of water to a simmer.
- Crack the eggs into the water and leave to cook how you like them. Remove from the water and set aside.
- Toast the bread.
- Spread the salad over the bread, layer on the smoked salmon, eggs, sliced tomatoes and crumbled feta cheese.
- Drizzle the balsamic and oil over the top before serving.
Nutrition
Serving: 1ServingCalories: 563kcalCarbohydrates: 37gProtein: 38gFat: 30gSaturated Fat: 9gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gCholesterol: 443mgSodium: 1374mgPotassium: 912mgFiber: 5gSugar: 9gVitamin A: 350ugVitamin C: 38mgCalcium: 338mgIron: 4mg
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