A fresh and nourishing open-faced meal layered with omega-3-rich salmon, creamy avocado, and zesty lemon over toasted sourdough. This dish supports heart health, satiety, and energy without relying on processed sauces or dairy.
Preparation Time
- Prep time: 10 minutes
- Cook time: 5 minutes (if salmon is cooked fresh)
- Total time: 15 minutes
- Servings: 2 toasts (1 portion)
Ingredients
- 1 slice whole grain or rye sourdough bread
- 1/2 ripe avocado
- 80–100 g (about 3 oz) cooked wild salmon (grilled, baked, or poached)
- 1/2 teaspoon lemon zest
- 1 teaspoon lemon juice
- 1/2 teaspoon extra virgin olive oil (optional)
- Sea salt and freshly ground black pepper to taste
- Optional: fresh dill or arugula for garnish
Instructions
- Toast the sourdough bread until golden and crisp.
- In a bowl, mash the avocado with lemon juice, salt, and pepper.
- Spread the avocado mash over the toast.
- Flake the cooked salmon and place it evenly on top.
- Sprinkle with lemon zest and drizzle with olive oil if desired.
- Garnish with dill or arugula. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 360 kcal |
| Protein | 22 g |
| Fat | 22 g |
| Carbohydrates | 20 g |
| Fiber | 7 g |
| Sodium | ~300 mg |
| Cholesterol | 55 mg |
Values based on wild salmon, sourdough, and half an avocado.
Health Benefits
Omega-3 fatty acids for brain and heart
Salmon provides EPA and DHA, which reduce inflammation, support cognitive function, and lower cardiovascular risk.
Reference: Calder PC. (2017). Omega-3 fatty acids and inflammatory processes. Nutrients.
Monounsaturated fats for blood sugar and satiety
Avocados offer oleic acid and fiber, promoting insulin sensitivity and sustained energy.
Study: Wien M et al. (2013). Avocado consumption and weight management. Nutrition Journal.
Natural fermentation and gut health
Whole sourdough contains prebiotic fiber and beneficial lactic acid, supporting digestive balance.
Source: Poutanen K et al. (2009). Fermentation and gut health. British Journal of Nutrition.
Bone-strengthening minerals
Salmon and avocado are both sources of magnesium, potassium, and vitamin D, important for bone density and nerve function.
Reference: Weaver CM. (2014). Nutrients for bone health. Nutrition Today.
Cooking Tips
- Use cold or warm salmon: Leftover grilled salmon works well; avoid canned unless it’s BPA-free and unsalted.
- Toast matters: Use a thick slice of whole rye or true sourdough with visible seeds for fiber and structure.
- No over-mashing: Keep the avocado slightly chunky for better texture.
- Flavor booster: Add a pinch of crushed red pepper or sliced radish for contrast.
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