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Smoked Salmon and Egg Bagel
This recipe features toasted bagels topped with scrambled eggs, smoked salmon, avocado, and red onion, garnished with fresh dill. It pairs well with fresh orange juice or sparkling wine, and serves approximately 350 calories, offering protein, healthy fats, and carbohydrates, making it a balanced meal choice.
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Ingredients
- 2 bagels, sliced and toasted
- 4 oz smoked salmon
- 2 large eggs
- 1 tbsp butter
- 2 tbsp cream cheese
- 1/4 red onion, thinly sliced
- 1/2 avocado, sliced
- Fresh dill for garnish
- Salt and pepper to taste
Instructions
- Prepare Eggs: Scramble eggs in butter over medium heat until soft and creamy. Season with salt and pepper.
- Assemble Bagels: Spread cream cheese on toasted bagel halves.
- Layer Ingredients: Add scrambled eggs, smoked salmon, avocado, and red onion slices.
- Garnish: Top with fresh dill and a sprinkle of pepper.
Pairing Suggestions
- Drink: Fresh orange juice or a light sparkling wine.
- Side: Mixed greens with a lemon vinaigrette or a fruit salad.
Nutritional Value (Per Serving)
- Calories: ~350 kcal
- Protein: ~20g
- Carbohydrates: ~30g
- Fat: ~18g
- Saturated Fat: ~6g
- Fiber: ~3g
- Sugars: ~4g
- Cholesterol: ~210mg
- Sodium: ~850mg
These values may vary slightly depending on the specific brands and portions used.
The recipe offers a good balance of protein from the salmon and eggs. It includes healthy fats from the avocado. It also contains carbs from the bagel.
Detailed Nutritional Information (Per Serving)
- Calories: ~350 kcal
- Provides a moderate calorie count, making it suitable for a satisfying breakfast or brunch.
- Protein: ~20g
- High-quality protein from eggs and smoked salmon supports muscle repair and growth.
- Carbohydrates: ~30g
- A great energy source from the bagel, complemented by fiber from the avocado and veggies.
- Fat: ~18g
- Healthy fats primarily from avocado and salmon, promoting heart health.
- Saturated Fat: ~6g (mostly from butter and cream cheese).
- Fiber: ~3g
- Boosted by avocado and optional whole-grain bagels, supporting digestion.
- Cholesterol: ~210mg
- Eggs contribute most of the cholesterol; suitable for most in moderation.
- Sodium: ~850mg
- Primarily from smoked salmon and cream cheese; consider low-sodium options if needed.
This meal offers a balance of macronutrients, vitamins, and minerals, making it a nutrient-dense choice. For a lighter option, use whole-grain bagels and skip the butter.
