Egg & Salmon Sandwich

13 Reviews
From: EatingWell Magazine July/August 2008

Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.

Ingredients 1 serving

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  • 1/2 teaspoon extra-virgin olive oil
  • 1 tablespoon finely chopped red onion
  • 2 large egg whites, beaten
  • Pinch of salt
  • 1/2 teaspoon capers, rinsed and chopped (optional)
  • 1 ounce smoked salmon
  • 1 slice tomato
  • 1 whole-wheat English muffin, split and toasted

Preparation

  • Active

  • Ready In

  1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
  2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 230 calories; 5 g fat(1 g sat); 5 g fiber; 29 g carbohydrates; 18 g protein; 40 mcg folate; 7 mg cholesterol; 7 g sugars; 0 g added sugars; 195 IU vitamin A; 3 mg vitamin C; 187 mg calcium; 2 mg iron; 687 mg sodium; 358 mg potassium
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 1/2 starch, 2 lean meat

Reviews 13

November 07, 2010
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By: EatingWell User
Excellent! Family fully enjoyed this choice foe breakfast, however you can enjoy this for anytime.
August 14, 2010
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By: EatingWell User
Cut down on the cooking time by nuking the egg white and omitting onions ....Egg Beaters cheese and chives are a good sub for the egg whites.... Weight Watchers English muffins are smaller than regular muffins which makes the sandwich look more stacked! lol Lovin' the smoked salmon at brekkie!!
August 07, 2010
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By: EatingWell User
Super sandwich......but to make it a tad tastier, and a slightly fewer carbs....try it on 1/2 the toasted wheat English muffin, with a dollop of horseradish sauce.......
August 04, 2010
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By: EatingWell User
have'nt tried it yet but i will like soon. i love fish and never thought of having it this way for breakfast sure sounds good .
August 02, 2010
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By: EatingWell User
To lower the sodium, use a low sodium multigrain bread or roll. This is wonderful!
August 02, 2010
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By: EatingWell User
I would like to use whole eggs and a lettle cheese too!! :)
June 08, 2010
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By: EatingWell User
@Anonymous from solidpoint sacramento CA I did exactly as you and it came out great used the salmon to salt the eggs in the pan and cooked the salmon with the eggs and added an extra slice of tomato plus skipped the salt, trying to watch my sodium intake as well as calories and sugars but it is an excellent recipe quick and easy and very satisfying also used a regular english muffin instead of whole wheat couldnt find the wheat at the store last night but still a great recipe with a side of yogurt mmmm
January 29, 2010
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By: EatingWell User
This was a great recipe, I substituted ezekiel 4.9 whole grain bread instead of the muffin to get the extra fiber and i did not add salt, the smoked salmon has enough salt content to flavor the sandwich. Eat well to live well people! Khalil, Philadelphia, Pa
November 19, 2009
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By: EatingWell User
give it to me with the whole eggs and the healthy fats for satiety and brain function.....!