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Salmon is one of the most widely eaten fish species in the world. This exquisite pink fish has many health benefits and a moderate, subtle, buttery, and meaty flavor. Consequently, it should not surprise you to find this superfood on many salmon brunch recipes today.
Salmon’s versatility makes it easy to enjoy this rich seafood in various ways. Additionally, its mild flavors pair well with other brunch menus and multiple ingredients. It doesn’t matter whether you like salmon smoked, grilled, or pan-seared; you can incorporate it into your brunch spread.
As such, we will discuss the 7 best salmon brunch recipes in today’s post. And these protein-packed, mouthwatering brunch recipes will give you a head start on the day. So, let’s dive in.
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The Benefits of Salmon
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Salmon is a powerhouse fish when it comes to nutrition and health benefits. You can reap many benefits from incorporating salmon into your diet, including:
Nutritional Benefits
High in Protein
Salmon is an excellent source of high-quality protein essential for building and repairing muscle tissue. A 100-gram serving of salmon contains between 20 and 25 grams of protein, a healthy choice for fitness enthusiasts.
The protein in salmon is also easily digestible and absorbed by the body, which makes it a great post-workout food.
Rich in Omega-3 Fatty Acids
Salmon is loaded with omega-3 fatty acids essential for brain function, heart health, and inflammation reduction. The two main types of omega-3s found in salmon are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Research shows these fatty acids can reduce heart disease risk, lower blood pressure, and enhance brain function. During pregnancy, omega-3 fatty acids are essential for fetal brain development and may help prevent premature births.
Packed with Vitamins and Minerals
Salmon is a rich source of vitamins and minerals, including vitamin D, B12, selenium, and potassium. These nutrients help support bone health, boost the immune system, and regulate blood pressure.
Living in an area with limited sun exposure makes it harder to get enough vitamin D from food alone. A 100-gram serving of salmon provides more than 100% of the daily recommended amount of vitamin D.
Health Benefits
Reduces the Risk of Heart Disease
The omega-3 fatty acids in salmon can lower triglycerides, reduce inflammation, and improve circulation, lowering heart disease risk. Several studies have shown that consuming fish like salmon twice a week can reduce the risk of heart disease by 30%. Moreover, omega-3 fatty acids can prevent blood clots and reduce the risk of stroke.
Improves Brain Function
It has been shown that omega-3 fatty acids in salmon improve brain function and reduce the risk of cognitive decline and Alzheimer’s disease. According to one study, people who ate fatty fish like salmon at least once a week had a 60% lower risk of Alzheimer’s. Also, omega-3s help maintain healthy brain function and may improve memory and concentration.
Boosts Mood and Mental Health
Also, salmon is packed with vitamin D, which has been linked to better mood and mental health. In the brain, vitamin D regulates serotonin, which improves mood and reduces symptoms of depression and anxiety. Regularly eating salmon can also reduce brain inflammation, contributing to mental health problems.
Adding salmon to your diet can provide a variety of nutrition and health benefits.
Best 7 Salmon Brunch Recipes
Here are some of the most famous salmon brunch recipes that you should try.
1. Smoked Salmon Bagel Sandwich
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The Smoked Salmon Bagel Sandwich is a delicious and protein-packed brunch idea. The combination of salty, smoky salmon, juicy tomatoes, tangy red onions, and creamy cream cheese will surely win you.
Ingredients
- Smoked salmon
- Bagel
- Cream cheese
- Tomatoes
- Red onion
- Capers
How to Make
- Slice the bagel in half and toast it until it becomes lightly crispy.
- After that, spread a generous amount of cream cheese on each half of the bagel.
- Afterward, layer smoked salmon, tomato, red onion slices, and capers on top of the cream cheese.
- If desired, season with black pepper or other seasonings.
- Let’s serve and enjoy!
Health Benefits
Besides being tasty, this Smoked Salmon Bagel Sandwich has health benefits. Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for brain and heart health. It helps lower blood pressure, reduce inflammation, and improve cholesterol levels.
The antioxidants in tomatoes, like lycopene, help prevent cancer and heart disease. The flavonoids in red onions are anti-inflammatory and anti-cancer. They are also rich in fiber and vitamins such as C and B6. Ultimately, this Smoked Salmon Bagel Sandwich is tasty, healthy, and a satisfying brunch idea for you.
2. Salmon and Egg Breakfast Bowl
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This salmon and egg breakfast bowl are flavorful and a great brunch idea. You will stay energized all day with this dish that combines salmon, eggs, avocado, and quinoa.
Ingredients
- Cooked quinoa
- Sliced avocado
- Eggs
- Cooked Salmon
- Cherry tomatoes
- Chopped scallions
- Salt and pepper
How to Make
- Prepare quinoa according to package instructions.
- Cook the salmon until it is fully cooked in a separate pan.
- In a small pot, poach eggs for 2-3 minutes in boiling water.
- In a bowl, add cooked quinoa and top with sliced avocado, halved cherry tomatoes, and chopped scallions.
- Place the cooked salmon and poached eggs on top of the vegetables.
- Season with salt and pepper to taste.
Health Benefits
This salmon and egg breakfast bowl is a nutrient-dense meal with various health benefits. Salmon and quinoa are excellent protein sources, which help build and repair tissues. Moreover, the healthy fats in avocados can reduce inflammation and improve heart health.
In addition to vitamin D, eggs are a great source of choline, which serves as an essential nutrient for brain health. The cherry tomatoes and scallions add vitamins and minerals like vitamin C, potassium, and vitamin A, making this a healthy brunch option.
3. Salmon Quiche
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Looking for a delicious and easy brunch dish that’s hearty and protein-packed? You can’t go wrong with Salmon Quiche! With the delicate flavors of salmon and the creaminess of eggs and cheese, this brunch dish will fill your belly for hours.
Ingredients
- Pie crust
- Cooked and flaked salmon
- Shredded cheddar cheese
- Eggs
- Milk
- Heavy cream
- Chopped fresh chives
- Salt and pepper
How to Make
- Preheat your oven to 375°F.
- Roll out the pie crust and press it into a 9-inch pie dish.
- Spread the flaked and cooked salmon in the bottom of the pie crust.
- On top of the salmon, sprinkle the cheddar cheese shredded.
- Whisk together the eggs, milk, heavy cream, chopped chives, salt, and pepper in a bowl.
- Pour the egg mixture over the salmon and cheese.
- Finally, bake the quiche in the preheated oven for 35-40 minutes, or until the center is set and the top is golden brown.
- Let the quiche cool for a few minutes before slicing and serving.
Health Benefits
Salmon Quiche is delicious and packed with nutrients. The omega-3 fatty acids in salmon support heart health and brain function. You can get a lot of vitamins and minerals from eggs, including vitamin B12 and selenium.
Milk and cheese give you calcium and vitamin D, while fresh chives add vitamins K and C and antioxidants. Overall, this Salmon Quiche is a balanced and nutritious brunch idea that keeps you feeling full.
4. Salmon and Avocado Toast
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Smoked salmon and avocado toast is a quick, healthy brunch recipe rich in protein. Served with crunchy toast, salmon, and avocado, it makes a delicious and satisfying meal to start your day.
Ingredients
- Whole wheat bread
- Avocado
- Smoked salmon
- Lemon
- Salt and pepper
How to Make
- You should first toast the slice of bread until it turns golden brown.
- Put the avocado in a bowl and mash with a fork. Add lemon juice to taste.
- Spread the mashed avocado on top of the toast.
- Top the avocado with the smoked salmon.
- Add salt and pepper according to taste.
- You may garnish the dish with lemon wedges if you wish.
Health Benefits
Smoked salmon and avocado toast are packed with essential nutrients for good health. Avocados are a great source of heart-healthy monounsaturated fats, while salmon is rich in protein and omega-3 fatty acids.
The whole wheat bread adds fiber and complex carbs to the dish, keeping you full for the entire morning. Vitamin C from lemons can support immune health and protect cells from free radical damage. All in all, it’s a delicious and nutritious way to start the day.
5. Smoked Salmon and Dill Omelet
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With the delicate smokiness of salmon and the fresh flavor of dill, this omelet is savory and satisfying. This dish is perfect for brunch or breakfast and is easy to make.
Ingredients
- Eggs
- Chopped smoked salmon
- Chopped dill
- Unsalted butter
- Salt and pepper
How to Make
- Combine 3 eggs in a small mixing bowl and whisk until frothy.
- Stir in the chopped salmon and dill.
- Then melt the butter in a non-stick skillet over medium heat.
- Pour the egg mixture into the skillet and use a spatula to spread it evenly.
- Cook for 2-3 minutes or until the edges start to set.
- Fold the omelet in half using a spatula.
- For best results, cook the eggs for an additional 1-2 minutes.
- Depending on your taste, add salt and pepper.
Health Benefits
Besides being delicious, this salmon omelet is packed with omega-3 fatty acids, which can support heart health and brain function. In addition, dill contains antioxidants and anti-inflammatory compounds that may reduce the risk of chronic diseases.
6. Grilled Salmon Salad
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Grilled Salmon Salad is a great brunch recipe for those who love healthy, light food. With rich flavors and textures, this dish is both satisfying and nutritious. This easy-to-make dish combines grilled salmon, fresh greens, and tangy dressing for a delicious and refreshing taste.
Ingredients
- Salmon fillet
- Mixed greens
- Halved cherry tomatoes
- Sliced avocado
- Sliced red onion
- Crumbled feta cheese
- Chopped fresh dill
- Olive oil
- Lemon juice
- Salt and pepper
How To Make
- Preheat the grill to medium-high heat.
- Sprinkle salt and pepper over the salmon fillet.
- Grill the salmon until cooked thoroughly, about 4-5 minutes per side. Then set it aside to cool.
- Then add mixed greens, cherry tomatoes, avocado, red onion, and crumbled feta cheese to a large bowl.
- Flake the cooled salmon and add it to the salad.
- Whisk the olive oil, lemon juice, dill, salt, and pepper in a small bowl.
- Drizzle the dressing over the salad and toss to coat.
Health Benefits
This Grilled Salmon Salad is nutrient-rich and offers several health benefits. Omega-3 fatty acids and proteins in salmon reduce inflammation, improve brain function, and support heart health.
Red onions and fresh dill contribute phytonutrients to the dish, while mixed greens, cherry tomatoes, and avocado contribute fiber, vitamins, and minerals. Olive oil and lemon juice are healthy fat sources, adding brightness and tangy flavor to this salad.
7. Salmon Asparagus Frittata
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If you’re looking for an easy, protein-packed brunch dish, try this Salmon Asparagus Frittata. Fresh veggies and succulent salmon make this frittata a healthy, filling brunch dish.
Ingredients
- Eggs
- Milk
- Grated Parmesan cheese
- Salt and pepper
- Olive oil
- Chopped onion
- Minced garlic clove
- Chopped asparagus spears
- Cooked salmon
- Chopped fresh dill
How to Make
- Preheat the oven to 375°F (190°C).
- Whisk together the eggs, milk, Parmesan cheese, salt, and pepper in a bowl.
- Heat the olive oil over medium heat in a 10-inch oven-safe skillet.
- Add the onion and garlic and cook until softened, about 3 minutes.
- Add the asparagus and cook until tender, about 5 minutes.
- Add the salmon and dill and stir to combine.
- Then, pour the egg mixture over the salmon and vegetables, ensuring everything is evenly distributed.
- Cook for 3-5 minutes or until the edges of the frittata start to set.
- Transfer the skillet to the preheated oven and bake for 10-12 minutes.
- Afterward, remove from the oven and let cool for a few minutes before cutting and serving.
Health Benefits
Salmon Asparagus Frittata is packed with healthy ingredients. Salmon is a good source of protein and omega-3 fatty acids, which can improve brain function and reduce heart disease risk.
Asparagus’s low-calorie, high-fiber, vitamin, and mineral content promotes digestion and lowers blood pressure. Eggs also contain essential vitamins and minerals like vitamin D, choline, and selenium. This combination of ingredients makes for a healthy and delicious brunch idea.
Conclusion
That’s all for today’s roundup of salmon brunch recipes. The versatility and health benefits of salmon make it an excellent ingredient for brunch. You can enjoy salmon at brunch in various ways, from smoked salmon and avocado toast to salmon and egg breakfast bowls. Hopefully, the above recipes will help you make a nutritious brunch dish to make your day more energetic.
For delicious brunch ideas, check out these nutrient-rich salmon recipes! However, we all know that eating on time is essential for our health. If you struggle to make time for brunch because of late morning wakeups, try out Alarmy. It will remind you when to wake up for brunch so you won’t miss it.
