Ingredients
100g Tassal smoked salmon
2 bagels
1 avocado
2 eggs
1 lemon
Pepper, to season
Instructions
1: Fill a saucepan with water and bring to the boil over high heat. Blanch the eschalots for 5 minutes or until just tender, then drain and set aside.
2: Heat 1 tablespoon oil in a large deep frypan over medium-high heat. Cook the eschalots, turning, for 2-3 minutes until golden. Remove from pan and set aside.
3: Add the butter and remaining 1 tablespoon oil to the pan. Add the beef, in batches and cook, turning, for 3-4 minutes until browned all over. Remove from pan and set aside.
4: Reduce heat to medium, add the pancetta, mushrooms, garlic, bay leaves and thyme, and cook, stirring, for 5 minutes. Add the tomato paste and cook, stirring, for 1 minute, then add the flour and cook for a further 1 minute or until combined. Stir in the wine and cook for 2 minutes or until slightly thickened. Add the stock, whisking to combine, then return the eschalots to the pan. Cook for 6-8 minutes until slightly reduced and thickened. Return the beef to the pan and simmer for a further 2 minutes or until warmed through.
5: Serve with mashed potato and garnished with rocket leaves.
Key Points About Ingredients:
- Tassal smoked salmon is a premium Australian brand known for its rich, sustainably sourced fish with a delicate smoky flavour perfect for brunch dishes.
- Ripe avocado adds heart-healthy monounsaturated fats and a creamy texture that pairs beautifully with the saltiness of smoked salmon.
- Fresh lemon juice brightens all the flavours and adds a dose of vitamin C, balancing the richness of the egg and avocado.
- Poached eggs provide high-quality complete protein and essential B vitamins, making this dish as nutritious as it is delicious.
- Bagels offer a chewy, satisfying base that holds up well to generous toppings without falling apart.
Key Nutritional Insights:
- Smoked salmon is an excellent source of omega-3 fatty acids, which support heart and brain health.
- Avocado contributes beneficial monounsaturated fats along with potassium and folate per serving.
- Eggs are one of the most bioavailable sources of choline, critical for brain function and liver health.
- This dish provides a strong protein hit per serving, supporting muscle maintenance and satiety.
- The combination of healthy fats and protein makes this a low-glycaemic, energy-sustaining meal.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat28 g72 g38.89%
- Saturated Fat5 g20 g25%
- Trans Fat0 g
- Polyunsaturated Fat5 g
- Monounsaturated Fat15 g
- Cholesterol215 mg300 mg71.67%
- Sodium920 mg2300 mg40%
- Total Carbohydrate42 g275 g15.27%
- Dietary Fiber7 g28 g25%
- Total Sugars3 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein28 g50 g56%
- Vitamin D (Cholecalciferol)120 mcg20 mcg600%
- Calcium80 mg1300 mg6.15%
- Iron3 mg18 mg16.67%
- Potassium780 mg4700 mg16.6%
- Vitamin A420 mcg900 mcg46.67%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K22 mcg120 mcg18.33%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.5 mg1.3 mg38.46%
- Vitamin B3 (Niacin)6 mg16 mg37.5%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)3.2 mcg2.4 mcg133.33%
- Biotin12 mcg30 mcg40%
- Vitamin B5 (Pantothenic acid)1.8 mg5 mg36%
- Choline185 mg550 mg33.64%
- Phosphorus380 mg1250 mg30.4%
- Iodine35 mcg150 mcg23.33%
- Magnesium48 mg420 mg11.43%
- Zinc2 mg11 mg18.18%
- Selenium32 mcg55 mcg58.18%
- Copper0.2 mg0.9 mg22.22%
- Manganese0.6 mg2.3 mg26.09%
- Chromium4 mcg35 mcg11.43%
- Molybdenum8 mcg45 mcg17.78%
- Chloride420 mg2300 mg18.26%
