Best-Ever Everything Bagel

Moderate
Servings: 4
Prep: 20 minutes
5 minutes

Summary

Summary:  XXXX

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.

Reprinted with permission from the American Institute for Cancer Research. View more recipes at aicr.org/healthyrecipes.

Ingredients

Ingredients:  XXXX

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

Preparation

Preparation:  XXXX

  1. In a small bowl, use a fork to mix the egg white and cornstarch together until smooth. 
  2. Brush the skinless sides of the salmon fillets with the egg-white mixture.
  3. Mix the sesame seeds, poppy seeds, dried onion, dried garlic and salt and spread on a plate.
  4. 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.
  5. Cook the salmon, seed-side down, for 1 to 2 minutes, or until golden brown. The seeds brown quickly, so check after 1 minute.
  6. 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.
  7. 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.
  8. On a cutting board, spread the toasted bagel halves and top with the avocado slices.
  9. Mash them with a fork or leave them in slices.
  10. Sprinkle with lemon juice, salt and pepper and top each bagel half with 2 tomato slices.
  11. Place the cooked salmon pieces on top of each bagel.
  12. Top with the onion slices, capers and parsley and serve with the remaining lemon wedges.