Smoked Salmon & Avocado Toast
A 10-minute breakfast with 25 g of protein and 430 kcal on heart-healthy fats and marine omega-3 — sourdough, mashed avocado, smoked salmon, lemon, capers.
A 10-minute breakfast with 25 g of protein and 430 kcal built on heart-healthy fats and marine omega-3. Sourdough toast with mashed avocado, smoked salmon, lemon, and capers.
Ingredients (1 serving)
- Sourdough bread — 2 slices (80 g)
- Avocado — ½ (75 g)
- Smoked salmon — 80 g
- Lemon juice — 1 tsp
- Capers — 1 tsp
Macros per serving
- Calories: 430 kcal
- Protein: 25 g
- Fat: 18 g
- Carbs: 40 g
- Fiber: 6 g
Key micronutrients
- Omega-3 EPA+DHA: ~1.8 g
- Monounsaturated fat: ~9 g
- Vitamin D: ~400 IU
- Potassium: ~600 mg
Why it earns a spot in the rotation
- Marine omega-3. ~1.8 g of EPA+DHA from the smoked salmon — the long-chain marine omega-3s, distinct from plant ALA.
- Monounsaturated fat from avocado. Half an avocado contributes ~9 g of the 18 g total fat as monounsaturated.
- Vitamin D. ~400 IU per serving, supplied by the oily fish.
- Protein for the calories. 25 g of protein anchors a 430 kcal plate alongside 40 g of carbs from sourdough.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
