A high fat omega 3 rich breakfast or lunch. Omega 3 fatty acids not only help protect our heart and brain health, they can really help to improve the overall appearance of our skin.
Preparation time: 10 minutes
Cooking time: 11 minutes
Total time: around 21 minutes
Macros per serving:
Carbs: 45g (of which sugars 8.4g / fibre 3.2g)
Fat: (32.2g / saturates 6.6g/ monounsaturated 15.9g / polyunsaturated 6.2g / omega 3 fatty acids 2.9g)
What you will need:
1 duck egg
250g smoked salmon
2 x 70g slices of sourdough toast
40g cream cheese
½ teaspoon dill
For the salsa:
Juice & zest 1 lemon
2 tablespoon olive oil
4 large salad tomatoes, deseeded & diced
1 small red onion, finely sliced
1 spring onion, finely sliced
1 green chili, finely sliced
How to make me:
Bring a large pan of salted water to the boil and carefully lower the eggs into the pan using a spoon. Simmer the duck eggs for about 9 minutes for a hard-boiled egg.
Whilst the eggs boil, prepare the salsa. In a small bowl, combine the dressing ingredients and then set aside. Then, in a large bowl, add the salsa ingredients, then add the dressing, toss together, then set aside.
Now, remove the egg from the pan and rinse in cold water. Remove the shell from around the egg and cut into quarters.
Toast the sourdough in a toaster for 1-2 minutes, then top with the cream cheese, smoked salmon, a sprinkle of dill, and 2 quarters of the duck egg. Finally, serve the salsa over the top and on the side.
For more recipes and inspiration follow iHealth Nutrition on Instagram