Smoked Salmon & Avocado on Sourdough Bread served with a Rocket Salad
A healthy, delicious and easy lunch meal with smoked salmon and avocado on sourdough bread.
Ingredients
- 100g (3.5oz) smoked salmon
- 2 small/ 1 large avocado
- 3 cups/60g rocket/aragula
- 1 tbsp horseradish sauce
- 2 tsp unsalted grass-fed butter
- 4 large slices of sourdough bread (see recipe below)
- 120g (4.4oz) cherry tomatoes
- 1 tbsp balsamic glaze
Instructions
- Butter the sourdough bread, spread the horseradish sauce, then place the smoked salmon, and top with sliced avocado.
- For the salad, half the cherry tomatoes and place on a bed of rocket, drizzled with balsamic glaze.
- If you prefer a keto bread, follow my keto almond gluten-free bread recipe.
Notes
If you are running out of lunch ideas, this is a super easy, quick and nutritious meal that is high in fibre and protein and that will keep you satisfied all afternoon. It can also easily be eaten as a breakfast meal. If you are following a gluten-free or keto diet, you can replace the sourdough bread with my almond keto bread (see recipe).
Salmon is packed with healthy omega 3 fatty acids, which help support the brain, nervous system and hormones. They can also help lower inflammation in the body. The rocket salad is an easy go to salad I use if I want to increase the vegetable portions per meal, in this case 2 portions of vegetables per serving. Tomatoes are packed with vitamin C and lycopene, an antioxidant that has many functions, but helps supports heart health and prostate health as two examples. Rocket and horseradish both fall under brassica vegetable group, which are high in sulphate compounds that help support liver health & detoxification.
The dish is packed with B vitamins, magnesium, iron, selenium and zinc, which are all important micronutrients for mitochondrial health and help support energy production in the body, making it a great meal for fatigued individuals or poeple in sports training.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.7mg (65%)
B2 (Riboflavin) - 0.6mg (52%)
B3 (Niacin) - 8.5mg (61%)
B5 (Pantothenic Acid) - 2.2mg (44%)
B6 (Pyridoxine) - 0.5mg (41%)
B12 (Cobalamin) - 1.6µg (68%)
Folate - 260.9µg (65%)
Vitamin A - 111.8µg (16%)
Vitamin C - 21.1mg (29%)
Vitamin D - 23.3IU (4%)
Vitamin E - 3mg (20%)
Vitamin K - 55µg (61%)
Minerals
Calcium - 119.5mg (12%)
Copper - 0.4mg (49%)
Iron - 4.9mg (27%)
Magnesium - 82.5mg (26%)
Manganese - 0.8mg (44%)
Phosphorus -248.7mg (36%)
Potassium - 865.9mg (33%)
Selenium - 41.5µg (75%)
Sodium - 913mg (61%)
Zinc - 1.9mg (24%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 318g (11.2oz)Amount Per Serving: Calories: 499kcalTotal Fat: 20.8gNet Carbohydrates: 51.1gFiber: 8.8gProtein: 21.4g
