This delicious recipe is low-fat and filling and it's great for a weekend keto-friendly breakfast treat!
For this breakfast meal, I use egg white that I buy in the supermarket in a carton. There's no need to use eggs and end up with lots of egg yolk in the fridge that you don't know what to do with.
- Smoked salmon
- Egg white
- Lemon juice
- Preheat the oven to 200/gas mark 6
- Grease a small ovenproof dish with a little butter
- Place your smoked salmon in the bottom of the dish
- Add a squeeze of lemon juice and a little freshly ground black pepper
- Cover the salmon with the egg white
- Bake for around 20-25 minutes until the egg white has cooked and is fluffed up
Smoked salmon has nutritional advantages (and drawbacks). Like fresh salmon, smoked salmon is a good source of protein, B vitamins, vitamin D, magnesium and selenium.
Smoked salmon also has plenty of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are omega-3 fatty acids linked to a lower risk of developing heart disease, macular degeneration of the eyes in later life, and Alzheimer's disease.
On the downside, smoked salmon delivers a hefty dose of sodium. Three ounces of smoked salmon, for example, contains 666 milligrams of sodium, more than one-third of a day's worth. To that into perspective the same serving size of cooked fresh salmon has 50 milligrams.
Smoked salmon is used here because of the flavour.
Egg white contains more than half (four of the six grams) of an egg's protein content. Egg whites are a good source of riboflavin (B2) and selenium. Additionally, each egg white contains 54 milligrams of potassium and contains just 17 calories compared to 77 for a whole egg.
Amount Per Serving Calories 117Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 20mgSodium 1756mgCarbohydrates 1gFiber 0gSugar 0gProtein 19g
The nutritional information provided is for guidance only and isn't always accurate.
Your finished salmon and egg white bake
Your finished bake will have lovely light egg whites whilst the salmon and lemon juice will add a lovely rich flavour.
If you’re on keto then you won’t want to add bread to your smoked salmon and egg white bake. If not, then feel free as a slice of toasted homemade bread completes this breakfast dish perfectly.