Fridge Friend Recipes
Smoked Salmon Egg Salad recipe
Creamy eggs and delicate smoked salmon make a fresh, elegant salad with a savoury finish. It is light enough for lunch but substantial enough to feel like a proper meal.
20 min · Easy · British Jump to method
Ingredients
- 4 Eggs
- 100 g Smoked Salmon
- 3 tbsp Yoghurt
- ½ tsp Salt
- ½ tsp Black Pepper
- 1 small head Lettuce
- 2 tbsp Mayonnaise
- 1 tbsp Lemon juice
- 2, sliced Spring onions
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 288 kcal |
| Protein | 23 g |
| Carbohydrates | 4.5 g |
| Fat | 19 g |
| Saturated fat | 4.6 g |
| Fibre | 1.2 g |
| Sugar | 3.2 g |
| Sodium | 1010 mg |
Why this works
A protein-rich, low-carb salad with beneficial omega-3 fats, but it is relatively high in sodium and moderate in fat from eggs and mayonnaise.
High-quality protein. Eggs and smoked salmon provide a substantial amount of complete protein to support satiety and muscle maintenance.
Omega-3 fats. Smoked salmon contributes EPA and DHA omega-3s, which are associated with heart and brain health.
Sodium caution. Smoked salmon plus added salt make this dish fairly high in sodium, so it may not suit those limiting salt intake.
Method
- Boil the eggs for 8 to 9 minutes, then cool, peel and chop them.
Keep the water at a steady simmer rather than a rolling boil so the whites stay tender and the yolks set without turning chalky; once cooked, cool the eggs under cold running water to stop carryover cooking and make peeling easier.
- Mix the eggs with yoghurt, salt and black pepper until lightly coated.
Stir gently with a spoon or spatula just until the mixture looks evenly slick and speckled, because overmixing will break the eggs down into a paste and dull the texture.
- Fold through torn smoked salmon.
Use your fingers to tear the salmon into uneven ribbons rather than chopping it, so you keep some delicate flakes and avoid mashing the fish into the dressing.
- Pile onto plates or into bowls and serve chilled or at room temperature.
Chill the salad briefly if you want a cleaner spoonful, but if serving straight away let it sit 5 minutes so the flavours settle and the dressing loosens slightly.
- Add any optional salad leaves if available.
If using leaves, dry them thoroughly first so they stay crisp and do not water down the salad; arrange them as a base or a border so the salmon mixture sits neatly on top.
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