Best-Ever Everything Bagel
Prep: 20 minutes
If you're a breakfast-skipper, this recipe from the American Institute of Cancer Research might just get you to change your habit.
And it should! Starting your day with a protein-based meal gives your body the nourishment it needs to perform at your best, and when the protein is loaded with omega-3 fatty acids, you're feeding your brain, too.
Start with a crisp, chewy toasted whole-grain bagel and add wild Alaska salmon, fresh avocado, tomatoes and onion for a fiber-filled meal that's packed with vitamins, minerals and phytochemicals.
The best part? All those tasty "everything" seeds and spices won't fall off this bagel—they're seared onto the salmon as a topping!
Per serving: 580 calories, 31g total fat (4g saturated fat), 43g carbohydrate, 36g protein, 11g fiber, 560mg sodium.
4 four-ounce wild Alaska salmon fillets, preferably cut from the thinner tail end
2 whole-grain bagels, halved and toasted
1 avocado, seeded, sliced and scooped
2 small lemons, quartered
8 slices tomato
4 slices red onion
4 teaspoons capers (optional)
1 tablespoon chopped parsley, for garnish
3 tablespoons each sesame seeds and poppy seeds
1 tablespoon dried minced onion
2 teaspoons dried minced garlic
1/2 teaspoon coarse or flaked salt
1 egg white
2 tablespoons cornstarch
2 tablespoons olive oil
Salt and pepper, to taste
- In a small bowl, use a fork to mix the egg white and cornstarch together until smooth.
- Brush the skinless sides of the salmon fillets with the egg-white mixture.
- Mix the sesame seeds, poppy seeds, dried onion, dried garlic and salt and spread on a plate.
- Press the skinless side of salmon fillets into the seeds to coat them. Heat the oil in a large nonstick frying pan over medium heat.
- Cook the salmon, seed-side down, for 1 to 2 minutes, or until golden brown. The seeds brown quickly, so check after 1 minute.
- Turn and cook on the other side for 2 to 3 minutes, or until a thermometer inserted into the thickest part of the salmon should register at 125º F. The exact time will vary according to the thickness of the fillets.
- Transfer the cooked salmon to a plate and cover loosely with foil while you prepare the bagels. The salmon will continue to cook as it rests.
- On a cutting board, spread the toasted bagel halves and top with the avocado slices.
- Mash them with a fork or leave them in slices.
- Sprinkle with lemon juice, salt and pepper and top each bagel half with 2 tomato slices.
- Place the cooked salmon pieces on top of each bagel.
- Top with the onion slices, capers and parsley and serve with the remaining lemon wedges.