🫒 Mediterranean · Breakfast · Easy difficulty · Pescatarian
Lean Avocado & Smoked Salmon Plate
A weight loss-friendly breakfast that is naturally gluten-free.
- Prep time
- 10 min
- Cook time
- 20 min
- Total time
- 30 min
- Servings
- 4
- Calories
- 364 kcal
- Protein
- 22 g
- Carbs
- 6 g
- Fat
- 28 g
- Course
- Breakfast
About this Mediterranean breakfast dish
Lean Avocado & Smoked Salmon Plate is a Mediterranean breakfast built around avocados. It takes about 30 min from start to finish, 10 minutes of prep and 20 minutes of cooking, and serves 4.
Cooking method: breakfast dish. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: weight loss, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 2 avocados
- 200 g smoked salmon
- 4 eggs, boiled
- 1 lemon
- Black pepper and dill
Method
Step 1. Boil the eggs for 8 minutes; cool in cold water and peel.
- Heat
- Low, with small lazy bubbles
- Look for
- Small bubbles break the surface gently; the sauce thickens and the food turns tender.
- Why it matters
- Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
- Avoid
- Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.
Step 2. Slice the avocados and fan onto plates.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 3. Add the salmon and halved eggs.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Squeeze over lemon and finish with pepper and dill.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Fill half the plate with vegetables - volume without the calories.
Equipment you will need
- Non-stick pan
- Spatula
- Whisk
Nutrition per serving
Estimated per serving: 364 kcal, 22 g protein, 6 g carbohydrate and 28 g fat. Roughly 24% of the energy comes from protein, 7% from carbohydrate and 69% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Lean Avocado & Smoked Salmon Plate
Substitutions and variations
- Use plant-based milk for a dairy-free option.
- Stir in a handful of spinach or herbs for extra vegetables.
- Cook eggs over lower heat for a softer, creamier texture.
Frequently asked questions about Lean Avocado & Smoked Salmon Plate
How long does Lean Avocado & Smoked Salmon Plate take to make?
It takes about 30 min in total: 10 minutes of prep and 20 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 364 kcal, with 22 g protein, 6 g carbohydrate and 28 g fat. These are estimates for the recipe's 4 servings.
Is Lean Avocado & Smoked Salmon Plate gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Lean Avocado & Smoked Salmon Plate ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.