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Asparagus and Salmon Egg Bake

This asparagus and salmon egg bake is perfect for a weekend brunch and you can also eat it for dinner or take it to work for an easy lunch.

Asparagus and salmon egg bake on a white plate.

A few weeks ago, I published this Potato Salad with Avocado recipe. It was a big success and I received a few messages from my readers saying that they thought they shouldn’t eat potatoes because of the high glycemic index. They were happy to find out that baby potatoes have a lower glycemic index and are considered medium GI.

So, I decided to share with you one more recipe using baby potatoes.

Don’t be intimidated by the long cooking instructions. This recipe is really easy to make – it’s just layers of potatoes, salmon, asparagus, and eggs. Very healthy and filling.

Baby potatoes and asparagus are in season in spring so why not use them now that they are available in abundance.

Asparagus and salmon egg bake in a baking dish.

The egg bake on a white plate.

Asparagus Salmon Egg

Asparagus and Salmon Egg Bake

Yield: 4 portions
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

This asparagus and salmon egg bake is perfect for a weekend brunch and you can also eat it for dinner or take it to work for an easy lunch.

Ingredients

  • 2 Tbsp olive oil
  • 1/2 pound baby potatoes
  • 1 pound asparagus
  • 1 can (7.5 oz / 213 g) wild salmon, drained
  • 8 free-range eggs
  • 1/4 cup your favorite non-dairy or cow's milk
  • 1/4 tsp garlic powder
  • pinch of salt
  • a handful of dill, chopped

Instructions

  1. Rinse the baby potatoes under cool running water. If needed, brush them with a vegetable brush to remove excess dirt. Place the potatoes in a medium saucepan and add cold water just enough to cover. Over medium-high heat, bring the potatoes to a boil and cook uncovered until the potatoes can be pierced with a fork for about 8 to 10 minutes. Make sure the potatoes are not overcooked. Carefully drain the potatoes and let them cool.
  2. To prepare the asparagus, wash it under cool running water and break off the tough ends. Steam the asparagus in a steam basket over a pot filled with boiling water until it's cooked through but still crunchy.
  3. In a bowl, beat the eggs with milk. Add the garlic powder and a pinch of salt. Set aside.
  4. Preheat the oven to 375F. Oil a deep baking dish (mine is 9 X 9 inches) with olive oil.
  5. Once the potatoes are cool, slice each potato in half and place into the baking dish sliced side down. Like so:
  6. Place the drained salmon in a bowl and break it into small pieces using a fork or a wooden spoon. Spoon it over potatoes in an even layer.
  7. Pour 1/3 of the egg mixture over the salmon and potatoes.
  8. Cut the asparagus stems in half and arrange them in 2 rows:
  9. Pour the rest of the egg mixture over the asparagus and place the baking dish in the oven. Bake for about 35 to 45 minutes until the egg is set.
  10. Sprinkle with dill before serving.

Notes

1. This egg bake can be stored in the fridge for up to 2 days.

2. Nutrition information is a rough estimate for 1 of 4 servings calculated for the egg bake made with regular cow's milk.

Nutrition Information
Serving Size 1/4 of recipe
Amount Per Serving Calories 336Total Fat 18.8gSaturated Fat 4.6gTrans Fat 0gUnsaturated Fat 12.8gCholesterol 345.4mgSodium 231.9mgCarbohydrates 15.8gFiber 3.7gSugar 3.7gProtein 26.5g

Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.

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