• Michelle Gelok, RD

Smoked Salmon Hash with Poached Eggs

This simple recipe delivers tonnes of flavour and is a great source of protein. It's inspired by a favourite dish I use to order at a lovely restaurant called Cafe la Gaffe when I lived on Baldwin Street in Toronto. While it's meant to be a breakfast dish, I often serve it for dinner when I want something quick and flavourful.


Serves 2.


Ingredients

2 teaspoons olive oil

1/2 onion, finely diced

Pinch red pepper flakes, to taste

2 red peppers, diced

1 bunch flat leaf parsley, finely chopped

125 grams smoked salmon, cut into bite-sized pieces

1 medium potato, diced

2 cloves garlic, minced

2/3 cups water

4 eggs

1 to 2 tablespoons vinegar

Freshly ground black pepper, to taste


Directions

Heat oil in a skillet over medium-high heat. When the pan is hot, add onion and chili flakes; sauté over medium-high heat until onion is soft and golden brown, about 8 minutes. Add bell peppers, parsley, smoked salmon, potato and garlic; sauté another 4 to 5 minutes.


Add water and reduce heat to medium, cover and cook for about 20 minutes. Keep a close eye on the mixture, stirring frequently - you want to gently steam the ingredients until the potatoes are tender, and then let the pan dry out in the last few minutes to get some crispy bits around the edges. You may need to add another tablespoon or two of water during the cooking to prevent the mixture from burning.


When the smoked salmon hash is nearly done, bring a small saucepan of water to a boil. Reduce heat to low and add 1 to 2 tablespoons of vinegar. Crack each egg into a small bowl, measuring cup or ramekin.


To poach eggs, keep the pot over low heat and use a spoon to stir the water in a circular motion to create a whirlpool. Gently slide each egg into the centre of the turning water. Let the eggs cook in the water for 4 minutes.


Meanwhile, divide the smoked salmon hash onto two plates.


When eggs are done, use a slotted spoon to gently remove each egg and nestle on top of the smoked salmon hash. Sprinkle with freshly ground black pepper. Serve immediately.


Serves 2


Per serving: 392 calories, 20 g fat, 5 g saturated fat, 25 g carbohydrate, 5 g fibre, 29 g protein, 660 mg sodium


Recipe tips

  • Not sure how to poach an egg? Check out this handy video from the folks over at BBC GoodFood for a step-by-step tutorial on perfectly poached eggs.

  • If you're watching your sodium intake, or want a budget-friendly alternative, use a can of salmon in place of the smoked salmon.

  • This recipe also works well spread on a piece of whole grain toast, topped with a poached egg. If you're serving it with toast, it can easily serve four people.


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All photos and recipes by Michelle Gelok, RD

Michelle Gelok

Registered Dietitian and Nutritionist

Practicing online at Well.ca and the Orthopaedic Sport Institute in Collingwood

500 Ontario St, Collingwood ON 

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