Salmon Benedict with Avocado Hollandaise | Food For Life

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is heart-healthy and reduces saturated fat.

smoked salmon

🥗Healthier: cooked salmon

💰Cheaper: canned salmon

Canned salmon is more affordable and still nutritious.

english muffins

🥗Healthier: whole wheat muffins

💰Cheaper: toast

Whole wheat muffins add fiber, while toast is a budget-friendly option.

avocado

🥗Healthier: avocado oil

💰Cheaper: mashed peas

Mashed peas can mimic creaminess at a lower cost.

Preheat oven to 400 ̊F.

Place tomato slices on a parchment-lined baking sheet, drizzle with 1 tablespoon oil and sprinkle with a pinch of salt and pepper. Roast until tomatoes start to shrivel and brown around the edges, about 15 minutes.

In a large, deep skillet, bring wine/broth and 1 teaspoon salt to a simmer. Carefully place salmon in the liquid (add more liquid to cover fish if needed), cover, and gently simmer until cooked through, about 5-10 minutes depending on thickness of fillet. Remove salmon, reserving poaching liquid, and discard skin. Cut fillet into 4 pieces, then flake apart with your hands.

To the same skillet, add vinegar and return liquid to a gentle simmer. Crack 4 eggs into 4 ramekins. Slip one egg at a time into water, and cook until whites are set but yolks are still runny, about 3-4 minutes. Remove eggs with a slotted spoon and allow to drain briefly. Repeat with remaining eggs.

In a food processor or blender, process avocado, lemon juice, ¼ cup oil, and ¾ teaspoon salt until smooth. With the motor running, slowly stream in ¾-1 cup water until 'hollandaise' reaches desired consistency.

To serve, top each English Muffin half with a roasted tomato slice, flaked salmon, 1 egg, and a spoonful of avocado hollandaise. Sprinkle chives on top.

Cooking Techniques

Equipment Needed

Spice Level:

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