Pregnancy · Breakfast

Hot-Smoked Salmon, Avocado & Egg Plate

Name: Hot-Smoked Salmon, Avocado & Egg Plate
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2 servings
Ingredients: 4 large eggs; 150 g hot-smoked salmon, flaked; 1 avocado, sliced; 100 g cucumber, sliced; 1 lemon, in wedges; 1 tbsp olive oil; 10 g dill

Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline.

A breakfast you arrange rather than cook: flaked fish, boiled eggs, creamy avocado and plenty of lemon, eaten like a deli counter raid. It suits the middle and late stretch of pregnancy, when appetite has returned and a savory, protein-forward start feels like exactly the right idea.

Hot-Smoked Salmon, Avocado & Egg Plate - Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon

Easy

Pescatarian Low-carb Omega-3CholineVitamin DIodineProtein

Ingredients

for 2 people

4large eggs
150 ghot-smoked salmon, flaked
1avocado, sliced
100 gcucumber, sliced
1lemon, in wedges
1 tbspolive oil
10 gdill

Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.

Per serving (approx.): 470 calories · 34 g protein · 8 g carbs · 34 g fat · 5 g fiber

Method

Eggs. Lower the eggs into a saucepan of boiling water and cook for 10 minutes at a steady rolling boil. Fully set yolks matter in pregnancy: no translucent or runny center anywhere.
Prep. While the eggs boil, slice the avocado and the cucumber, cut the lemon into wedges and pull the dill into small sprigs. Keep everything on the board until the eggs are done.
Cool. Drain the eggs and sit them in cold water for 2 minutes, then peel and halve them. Check the yolks are firm and pale right through before plating.
Plate. Flake the hot-smoked salmon into large pieces and arrange it on plates with the eggs, avocado and cucumber. Keep the groups separate so each one is easy to reach.
Finish. Drizzle the olive oil over everything, scatter the dill on top and add the lemon wedges. Squeeze the lemon over just before eating so the avocado stays green.

Worth knowingHot-smoked salmon is cooked through, unlike the cold-smoked slices - same flavor territory, pregnancy-safe execution, full DHA payload.

Is this safe during pregnancy?

Yes - and the details are the point. The eggs are boiled fully hard, in line with our house rule that eggs in pregnancy recipes are always fully cooked, and the note explains why hot-smoked salmon rather than cold-smoked slices. Salmon is an oily fish, actively encouraged in pregnancy and capped at 2 portions a week - this plate counts as one of them.

Substitutions & allergens

Hot-smoked trout or canned salmon swap in directly; both are fully cooked and keep the omega-3 story intact.
Skipping the eggs for extra avocado and cucumber removes eggs, but the choline this plate is tagged for lives in the yolks - a real trade.
Swapping the salmon for extra eggs removes fish, at the cost of the oily-fish DHA that anchors its later-pregnancy fit.
Dill swaps for chives or flat-leaf parsley without changing anything that matters.

Storage & reheating

This is an assembly, so store parts rather than the finished plate: once dressed with oil and lemon it is a same-sitting dish. Cooked eggs and opened salmon go back into the fridge within 1-2 hours and get eaten within 48 hours, per FSA chilling guidance. Nothing here reheats or freezes - cut avocado in particular does not survive either - so plate fresh each time.

Checked against the public guidance we follow - see our sources & editorial standards.