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Scrambled Eggs with Smoked Salmon
Soft scrambled eggs folded through with smoked salmon and chives, served with grilled vine tomatoes and watercress. The eggs are creamy and gently set, with the salmon adding a mild saltiness throughout. It's a quick, protein-heavy breakfast that works for a relaxed weekend morning. #breakfast #eggs #smoked salmon #high protein #quick #british
#breakfast
#eggs
#smoked
#high
#quick
#british
#vegetarian
#breakfast
#eggs
#smoked
#high
#quick
#british
18
min total
(Prep:
10
| Cook: 8)
2
servings
1
Tomatoes, raw
8.0 1 whole
Oil, PAM cooking spray, original
2.0 spray , about 1/3 second (1 NLEA serving)
Salmon, red
35.0 gram
Chives, raw
1.0 1 tablespoon
Watercress, raw
25.0 gram
Sauce, ready-to-serve, pepper or hot
1.0 tsp
Eggs, Grade A, Large, egg whole
3.0 g
Nutrition Facts
Energy
552.6 kilocalorie
Protein
48.8 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.1 gram
Heptadecenoic acid (C17:1)
0.0 gram
Oleic acid (C18:1, Omega-9)
1.4 gram
Gondoic acid (C20:1, Omega-9)
0.3 gram
Erucic acid (C22:1, Omega-9)
0.2 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Linoleic acid (C18:2, Omega-6)
2.2 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.1 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.1 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Heneicosapentaenoic acid (HPA) (C21:5, Omega-3)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.1 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.5 gram
Pufa 2:5 N-3 (epa)
0.3 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Myristic acid (C14:0)
0.2 gram
Pentadecylic acid (C15:0)
0.0 gram
Palmitic acid (C16:0)
4.3 gram
Margaric acid (C17:0)
0.0 gram
Stearic acid (C18:0)
1.4 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Trans Fat
0.0 gram
Dietary Fiber
12.2 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.0 gram
Fructose
0.0 gram
Galactose
0.0 gram
Glucose
0.3 gram
Carotene, Alpha
610.1 microgram
Carotene, Beta
4526.9 microgram
Choline
1162.0 milligram
Folate (Vitamin B9)
523.0 microgram
Retinol
281.0 microgram
Vitamin A
687.1 microgram
Vitamin B1 (Thiamin)
0.8 milligram
Vitamin B12
7.9 microgram
Vitamin B2 (Riboflavin)
1.0 milligram
Vitamin B3 (Niacin)
14.0 milligram
Vitamin B5 (Pantothenic Acid)
1.0 milligram
Vitamin B6
1.2 milligram
Vitamin C
176.4 milligram
Vitamin D
155.9 microgram
Vitamin E
6.5 milligram
Vitamin K
144.2 microgram
Calcium
225.6 milligram
Copper
0.6 milligram
Iron
5.2 milligram
Magnesium
144.1 milligram
Manganese
0.0 milligram
Phosphorus
752.0 milligram
Potassium
2888.3 milligram
Selenium
73.8 microgram
Sodium
294.9 milligram
Zinc
3.8 milligram
25-hydroxycholecalciferol
0.8 microgram
ALA (Alpha-Linolenic Acid, Omega-3)
2.0 gram
Alcohol, Ethyl
0.0 gram
Arginine
1.2 gram
Ash
3.5 gram
Aspartic Acid
1.9 gram
Betaine
2.8 milligram
Caffeine
0.0 milligram
Cholesterol
674.4 milligram
Cis-beta-carotene
0.0 microgram
Cis-lutein/zeaxanthin
86.0 microgram
Cis-lycopene
0.0 microgram
Cryptoxanthin, Alpha
19.6 microgram
Cryptoxanthin, Beta
79.7 microgram
Cysteine
0.6 gram
Cystine
0.0 gram
Folic Acid
0.0 microgram
Glutamic Acid
2.5 gram
Glycine
0.6 gram
Histidine
0.4 gram
Hydroxyproline
0.0 gram
Iodine, I
74.1 microgram
Isoleucine
0.9 gram
Leucine
1.6 gram
Lutein
347.1 microgram
Lutein + Zeaxanthin
2483.6 microgram
Lycopene
28100 microgram
Lysine
1.3 gram
Methionine
0.6 gram
Nitrogen
3.0 gram
Proline
0.8 gram
Serine
1.4 gram
Theobromine
0.0 milligram
Threonine
0.9 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.0 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Trans-beta-carotene
0.0 microgram
Trans-lycopene
0.0 microgram
Tryptophan
0.3 gram
Tyrosine
0.8 gram
Valine
1.1 gram
Water
1094.3 gram
Zeaxanthin
345.6 microgram
0
Halve the vine tomatoes and season with black pepper. Heat a non-stick pan over medium heat with a light spray of cooking oil, add the tomatoes cut-side down, and cook for 2–3 minutes until they are softened and starting to colour at the cut edges.
1
While the tomatoes cook, crack the eggs into a bowl, add a pinch of black pepper, and beat until combined. Fold in the roughly chopped smoked salmon and the chives.
2
Pour the egg mixture into a separate pan over very low heat. Stir slowly and steadily for 3–4 minutes until the eggs are just set but still look slightly underdone and glossy, then pull the pan off the heat and stir for a few more seconds to finish cooking in the residual heat.
3
Divide the tomatoes between two warm plates, spoon the scrambled eggs alongside, and add a handful of watercress to each plate. Serve straight away while everything is still warm.
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