Baked Avocado with egg and salmon

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A while ago, I overheard a conversation at the farmer’s market. The owner was sharing her favorite way of eating eggs for brunch. She recommended simply putting an egg yolk in the cavity of an open avocado and baking it in the oven for a short time. Brilliant!

As I really couldn’t wait for Saturday to try this one out (it was Monday!), I made one for lunch, adding a few strips of smoked salmon, and serving it with a simple salad.

That taste! That texture! So simple and so divine. Baking the avocado made it soft and creamy, and the taste paired wonderfully well with the egg and salmon.

Since that day these baked avocado eggs have been a regular feature for brunch or lunch, and even for dinner with green vegetables or a salad on the side. You can substitute the salmon with feta or good quality bacon, and add some fresh herbs for extra nutrients and flavor.

It’s also a lovely and simple idea when you’re hosting a brunch or lunch for friends or family. You can prepare them ahead, and bake them when your guests arrive.

These baked avocado “nests” contain everything your body needs, as they’re filled with good fats, protein, fiber, vitamins and minerals.

Here’s a quick overview of the ingredients’ nutritional highlights:

Avocado:

  • Excellent source of health-promoting monounsaturated fatty acids, great for the heart
  • Contains about 20 vitamins and minerals such as vitamin K, E, C, B5 & B6, and potassium, calcium, iron, magnesium, copper, manganese, phosphorus and zinc

Egg yolk:

  • An excellent source of heart-protective omega-3
  • Contains vitamins A, D, E and K, folate and vitamin B12
  • Rich in antioxidants 

Salmon

  • Good protein source
  • Excellent source of monounsaturated fatty acids
  • Contains B-complex vitamins, vitamin D, selenium, and magnesium
 

Prep time:

5 mins

Baking time:

15 mins

Serves

4

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 Ingredients

  • 2 avocados
  • A few strips of smoked salmon (or bacon, or feta)
  • 4 egg yolks
  • Black pepper
  • Optional: some fresh herbs (dill, parsley, cilantro, chives)

Directions

  1. Preheat the oven to 200°C or 390°F.
  2. Halve the avocados and remove the stones. If the hole is too small, scoop out some flesh until it can hold an egg yolk
  3. Fill the hole with the egg yolk and smoked salmon. Add pepper and fresh herbs if using
  4. Bake on a baking sheet for 15 minutes
  5. Serve warm