Baked salmon and eggs with chives

The salmon breakfast dish provides a healthy omega-3 boost for your brain and circulation, and helps reduce inflammation.

Baked salmon and eggs with chives: a recipe from Mosley's new book. Credit: The Fast 800

• serves

  2

• prep

  15 minutes

• cook

  35 minutes

• difficulty

  Easy

This recipe is part of a meal plan for an 800-calorie day (see below) from The Fast 800 by Dr Michael Mosley (Simon & Schuster, $29.99). You can read our interview with Dr Mosley and view his other meal plans here.

• Baked salmon and eggs with chives, 300 cals
• Crunchy zucchini canapés 3 ways, 211 cals
• Garlic prawns with mixed zucchini and spaghetti, 290 cals

 

Ingredients

• 150 g smoked salmon
• handful of baby spinach or leftover greens, chopped
• 4 eggs
• 1 tbsp chives, chopped (optional)
• 20 g parmesan, grated

Instructions

1. Preheat the oven to 200°C. Lightly grease 4 holes of a metal or silicone muffin tray. Alternatively, use oven-safe ramekins, lightly greased.

2. Line the 4 holes with the smoked salmon.

3. Place the spinach in a bowl. Using a fork, lightly whisk in the eggs, chives and some ground black pepper.

4. Divide the mixture between the 4 holes. Sprinkle over the grated Parmesan and some more black pepper and bake for 15 minutes, or until the eggs look set.

Note

• For something more substantial, serve this with extra leafy greens such as rocket or baby salad leaves on the side (insignificant cals).

Cook's Notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.

This recipe is part of a meal plan for an 800-calorie day (see below) from The Fast 800 by Dr Michael Mosley (Simon & Schuster, $29.99). You can read our interview with Dr Mosley and view his other meal plans here.

• Baked salmon and eggs with chives, 300 cals
• Crunchy zucchini canapés 3 ways, 211 cals
• Garlic prawns with mixed zucchini and spaghetti, 290 cals