Heart-Healthy Salmon Benedict

Elevate your brunch game with this Heart-Healthy Salmon Benedict, a wholesome twist on the classic breakfast favorite. Made with nutrient-rich whole wheat English muffins, omega-3-packed fresh salmon, and a lightened-up yogurt-based hollandaise sauce, this dish combines indulgence with guilt-free satisfaction. Layers of vibrant spinach, tender flaked salmon, and perfectly poached eggs are crowned with a tangy lemon-Dijon drizzle, offering a burst of flavor in every bite. Ready in just 40 minutes, this recipe is perfect for impressing guests or treating yourself to a nourishing start to the day. Packed with heart-healthy ingredients and bursting with fresh dill and zesty citrus notes, this salmon benedict proves that healthy eating can be both delicious and satisfying.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 2

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

Directions

Step 1

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.

Step 2

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.

Step 3

Cut whole wheat English muffins in half and toast them until golden brown.

Step 4

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.

Step 5

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.

Step 6

Serve immediately and enjoy a heart-healthy twist on a classic brunch favorite.

Nutrition Facts

Serving size	797.7 grams (797.7g)

Amount per serving	% Daily Value*
Calories	1227

Total Fat 65.40g	84%
Saturated Fat 15.90g	80%
Polyunsaturated Fat 1.40g
Cholesterol 864mg	288%
Sodium 2354mg	102%
Total Carbohydrate 64.50g	23%
Dietary Fiber 6.60g	24%
Total Sugars 9.10g
Protein 90.10g	180%

Vitamin D 1216IU	6080%
Calcium 514mg	40%
Iron 11mg	58%
Potassium 1755mg	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.

Source of Calories

Fat: 48.8%

Protein: 29.9%

Carbs: 21.4%