Asparagus with smoked salmon and poached egg | Better Health Channel

Asparagus with smoked salmon and poached egg

Preparation time:   

Asparagus with smoked salmon and poached egg

Recipe highlights Serves: 2

  • Good source of calcium
  • Suitable to microwave
  • Store covered in fridge (under 5C)
  • Dairy free
  • Gluten free
  • Nut free

Ingredients

  • 12 asparagus spears, thin, (plunge into boiling water and cook for 2- 3 minutes) then refresh in cold, preferably iced water and drain
    150 g salmon, smoked
    2 eggs, free-range
    4 thyme, sprigs fresh
    1/2 watercress or rocket, bunch (rinse well and drain)
    pepper, to taste
    1 teaspoon olive oil, extra virgin

    Poaching liquid
    1 litre water
    1 teaspoon salt
    1 teaspoon vinegar

  • Dressing
    2 teaspoons olive oil, extra virgin
    2 teaspoons lemon juice

Cooking method

    1. Rinse rocket or watercress well and drain. Place in a bowl and drizzle with approximately half the dressing. Toss through and place aside.
    2. Plunge asparagus into boiling poaching liquid and cook for 2- 3 minutes.
    3. Chill immediately in cold, preferably iced water and drain.
    4. Arrange asparagus and salmon on serving dish – sprinkle with chopped thyme.
    5. Poach eggs – ensure that they are soft in the centre.
    6. Place dressed watercress or rocket on the asparagus and salmon and arrange egg on top.
    7. Drizzle with dressing and season with pepper.

Notes: This dish can be prepared in the microwave. First cook the asparagus: Place in a shallow dish, sprinkle with water, cover with cling wrap and cook until tender but crisp. Next place eggs in individual ramekin dishes, prick yolks, cover dishes with cling wrap. Cook on moderate power for 60 seconds or until just set. Serve as described above.

Nutritional facts

Average quantity per Serving
Average quantity per 100g
Weight (g)
1291.18g
100.00g
Energy (kJ)
1000.01kJ
77.45kJ
Protein (g)
23.68g
1.83g
Total fat (g)
15.05g
1.17g
- Saturated fat (g)
3.39g
0.26g
- Polyunsaturated fat (g)
2.94g
0.23g
- Monounsaturated fat (g)
6.95g
0.54g
Cholesterol (mg)
226.50mg
17.54mg
Carbohydrate-available (g)
1.61g
0.12g
CarbohydrateSE (g)
1.61g
0.12g
- Sugars (g)
1.61g
0.12g
Water (g)
1236.51g
95.77g
Dietary fibre (g)
1.68g
0.13g
Thiamin (mg)
0.35mg
0.03mg
Riboflavin (mg)
0.53mg
0.04mg
Niacin (mg)
6.64mg
0.51mg
Niacin equivalents (mg)
11.51mg
0.89mg
Vitamin C (mg)
22.92mg
1.78mg
Total folate (ug)
188.62ug
14.61ug
Total vitamin A equivalents (ug)
118.10ug
9.15ug
Retinol (ug)
89.00ug
6.89ug
Beta carotene equivalents (ug)
174.66ug
13.53ug
Sodium (mg)
2529.40mg
195.90mg
Potassium (mg)
745.44mg
57.73mg
Magnesium (mg)
92.72mg
7.18mg
Calcium (mg)
220.82mg
17.10mg
Phosphorus (mg)
331.22mg
25.65mg
Iron (mg)
2.43mg
0.19mg
Zinc (mg)
1.14mg
0.09mg

Contributed by:

The Better Health Channel
(Logo links to further information)

Source: Recipe developed and tested by Adrian Richardson, 2006.
This recipe was orginally published as:
Springtime asparagus with smoked salmon and a poached egg.

Recipe publication date on: 11/14/2006
Last reviewed on: 04/07/2013


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