Poached Eggs With Salmon Hash

in

By Therese De Grace

poached_eggs_spicy_salmon_hash1.jpg

Serves 4

8 PC Blue Menu Omega-3 Eggs
2 tbsp apple cider vinegar
2 tbsp olive oil
1 jalapeno pepper, seeds removed and chopped
1 clove garlic, crushed
1 cup caramelized onions
2 cups firm grape tomatoes, cut in half
1 cup frozen corn
4 oz. PC Blue Menu Atlantic Salmon, cooked as per package instructions and flaked
2 cups of cooked fingerling potatoes, sliced
1/2 tsp chili paste
juice of 1 lemon
6 cups baby arugula
1/4 cup water
salt and pepper, to taste
sumac spice, to sprinkle (optional)

  1. Fill large, shallow saucepan with about 3 in. water; add apple cider vinegar; bring to a boil.
  2. Crack eggs into small bowls, 2 per bowl.
  3. Gently slip eggs in deuces into simmering water, cooking for 4 minutes.
  4. Using a slotted spoon remove eggs from water, drain excess liquid onto a kitchen towel.
  5. In a skillet over medium, heat olive oil and sauté jalapeno peppers and garlic for about 2 minutes; add caramelized onions, grape tomatoes and corn; allow to cook for 2 minutes more.
  6. Add salmon, potatoes, chili paste, lemon juice and arugula; deglaze pan with 1/4 cup water.
  7. When arugula is lightly wilted, season with salt and pepper and top with perfectly poached eggs. Finish with sumac spice.

Oh My, Omega-3!

  • Omega-3 is an essential fatty acid found in fish and certain plant oils. Our bodies can't produce it naturally so it's important that we include it in our diets.
  • Research shows that polyunsaturated and monounsaturated fatty acids (a.k.a. the healthy fats) tend to lower your risk of heart disease. Omega 3 is a polyunsaturated fat.
  • There are delicious plant-based sources of omega-3s, such as flax, walnuts, hempseeds, canola and fortified foods, but fatty fish is the best source. In fact, we should eat fish at least two to three times per week.
  • Get more omega-3 into your diet by sprinkling a little ground flax on your cereal in the morning or by adding a small handful of walnuts to your lunch.

lrn_logo.jpgLive Right Now is a national CBC initiative to encourage Canadians to live healthier lives. Want to be part of the movement? Visit LiveRightNow.ca.

Also on CBC