Breakfast Salad with Smoked Salmon & Poached Eggs

Be the first to rate & review!

Get your daily quota of veg by swapping your a.m. oatmeal for a big bowl of greens. This gorgeous breakfast salad is from Maya Feller, M.S., RD, CDN. In her Brooklyn, New York, nutrition practice, Feller works with patients to reduce their risk of chronic diseases by implementing a whole-foods diet. "When layered with a variety of ingredients, heart-healthy fats and proteins, breakfast salads are the perfect way to start the day," she says.

By
Maya Feller, M.S., RD, CDN
Maya Feller
Maya Feller, M.S., RD, CDN

Maya Feller is a registered dietitian nutritionist and nationally recognized nutrition expert. At her Brooklyn-based practice, she provides medical nutrition therapy for the management of and risk reduction for noncommunicable diseases. Whether addressing the nation, working one-on-one or with groups, Maya believes in providing nutrition education from an anti-bias, patient-centered, culturally sensitive approach. Maya is dedicated to promoting nutrition education that helps the public to make informed food choices that support health and longevity.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Breakfast Salad with Smoked Salmon & Poached Eggs
Photo: Eva Kolenko
Active Time:
25 mins
Total Time:
25 mins
Servings:
2
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • ¼ cup lemon juice

  • ¼ cup extra-virgin olive oil

  • 2 tablespoons cider vinegar

  • 1 teaspoon Dijon mustard

  • ⅛ teaspoon ground pepper, plus more for serving

  • 8 cups water

  • 1 tablespoon distilled white vinegar

  • 2 large eggs

  • 2 heads Little Gem lettuce, torn, or 4 cups mixed salad greens

  • 1 head Treviso or radicchio, torn (4 cups)

  • 1 small fennel bulb, thinly sliced

  • 2 radishes, thinly sliced

  • 1 cup chopped fresh dill

  • 1 cup fresh parsley leaves

  • 2 ounces thinly sliced smoked salmon

  • Ground cumin (optional)

Directions

  1. Whisk lemon juice, oil, cider vinegar, mustard and pepper in a large bowl.

  2. Combine water and white vinegar in a large saucepan and bring to a boil. Reduce heat to a bare simmer. Gently stir in a circle so the water is swirling around the pot. Crack eggs, one at a time, into the water. Cook until the whites are set but the yolks are still runny, 3 to 4 minutes. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain for a minute.

  3. Add lettuce (or salad greens), Treviso (or radicchio), fennel, radishes, dill and parsley to the dressing; toss to coat. Serve the salad topped with salmon and the eggs. Sprinkle with cumin and more pepper, if desired.

Originally appeared: EatingWell Magazine, March 2021

Nutrition Facts (per serving)

439 Calories
35g Fat
18g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 3 cups salad, 1 oz. salmon & 1 egg
Calories 439
% Daily Value *
Total Carbohydrate 18g 7%
Dietary Fiber 6g 21%
Total Sugars 6g
Protein 15g 30%
Total Fat 35g 45%
Saturated Fat 6g 30%
Cholesterol 193mg 64%
Vitamin A 11298IU 226%
Sodium 475mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

8111626.jpg
Smoked Whitefish Salad
55 mins
Easy Salmon Cakes with Arugula Salad
Easy Salmon Cakes with Arugula Salad
35 mins
6491448.jpg
Scallop Salad with Basil Vinaigrette
25 mins
5940766.jpg
Tuna, White Bean & Dill Salad
2 hrs 30 mins
3759359.jpg
Baby Kale Breakfast Salad with Smoked Trout & Avocado
15 mins
Gravlax
Gravlax
3 days
4473509.jpg
Grilled Salmon with Tomatoes & Basil
30 mins
Smoked Salmon, Egg & Pickled Beet Bagel Sandwich
Smoked Salmon, Egg & Pickled Beet Bagel Sandwich
10 mins
Trout in Sage Brown Butter with Hearts of Palm Salad
Trout in Sage Brown Butter with Hearts of Palm Salad
50 mins
5458816.jpg
Salmon Salad with Orange-Balsamic Vinaigrette
25 mins
avocado toast
Avocado Toast with Burrata
5 mins
tomato cucumber and white bean salad with greens on white plate shot on wooden table with blue napkin
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
25 mins
6713586.jpg
One-Pan Chicken with Basil-Anchovy Butter & Shishito Peppers
20 mins
Greek Salmon Salad
Greek Salmon Salad
5 mins
Mediterranean Tuna Antipasto Salad for Two
Mediterranean Tuna Antipasto Salad
25 mins
5420632.jpg
Spring Green Salad with Hard-Boiled Eggs
10 mins