High proteinQuick

Scrambled Eggs & Salmon

Low and slow on the eggs. That is the only difficulty.

10 min Serves 1 Stove, Frying pan, Toaster

Per serving

655

kcal

46.4 g

protein

31.9 g

carbs

36.6 g

fat

7.1 g protein per 100 kcal · 5.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Egg165 g
  • Salmon80 g
  • Bread70 g
  • Butter10 g
  • Lemon(optional)10 g
  • Spring onion(optional)15 g

Method

  1. 1Beat the eggs and cook in butter over low heat, stirring constantly.
  2. 2Pull them off while still loose.
  3. 3Fold the salmon through at the last second so it barely warms.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.