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breakfastpescatarianScandinavian-inspired

Egg and Smoked Salmon Roll-Ups with Sautéed Spinach

A Scandinavian-inspired breakfast featuring protein-rich egg and smoked salmon roll-ups paired with nutrient-dense sautéed spinach.

Egg and Smoked Salmon Roll-Ups with Sautéed Spinach

Instructions

1
Prepare Hard-Boiled Eggs
boiling

Place eggs in a saucepan, cover with cold water, and bring to a boil over medium-high heat. Once boiling, reduce heat to a simmer and cook for 9-10 minutes until fully hard-boiled. Immediately transfer to an ice bath to stop cooking and cool for 5 minutes.

💡 Prepare eggs in advance and store in the fridge for up to a week to save time on busy mornings.
2
Prep Spinach for Sautéing
sautéing

Rinse spinach thoroughly under cold water to remove any grit, then pat dry with a clean towel. Peel and thinly slice garlic cloves. Set aside for cooking.

💡 Use pre-washed spinach to cut down on prep time if you're in a rush.
3
Assemble Egg and Salmon Roll-Ups
raw assembly

Peel the cooled hard-boiled eggs and slice each lengthwise into halves. Carefully remove the yolks (reserve for another use if desired). Spread a thin layer of cream cheese inside each egg white half. Wrap a small slice of smoked salmon around each egg white to form a roll-up. Garnish with chopped dill, a few capers, a pinch of lemon zest, and a sprinkle of black pepper.

💡 Use a small spoon or piping bag to apply cream cheese for a neater presentation.
4
Sauté Spinach
sautéing

Heat olive oil in a large skillet over medium heat (about 160°C). Add sliced garlic and sauté for 1-2 minutes until fragrant and lightly golden, stirring to prevent burning. Add spinach in handfuls, stirring constantly for 2-3 minutes until wilted and bright green, ensuring it doesn’t overcook into a mushy texture.

💡 Work in batches if your skillet is small to avoid overcrowding, which can cause the spinach to steam rather than sauté.
Prep Time
10 Min
Cook Time
5 Min
Per Serving
712kcal
Protein29%
Carbs3%
Fat68%
Glycemic Load
2.6 (Low)
Nutrition Information
PreparedRaw ingredients
Energy711.8 kcal· 36%
Protein46.6 g· 93%
Carbohydrates4.5 g· 2%
Carbs (absorbed)3.7 g· 1%
Dietary Fiber0.85 g· 3%
Fat49.0 g· 70%
Saturated Fat14.6 g· 73%
Monounsaturated Fat22.3 g· 89%
Polyunsaturated Fat7.2 g· 65%
Trans Fat0.30 g· 15%
Cholesterol396 mg· 132%
Sodium821 mg· 41%
Potassium539 mg· 15%
Calcium137 mg· 14%
Magnesium54 mg· 14%
Phosphorus459 mg· 66%
Iron4.6 mg· 33%
Zinc3.5 mg· 36%
Copper0.46 mg· 46%
Selenium49 µg· 89%
Iodine71.5 µg· 48%
Vitamin C35.5 mg· 44%
Vitamin A3210 µg· 401%
Vitamin D7.1 µg· 36%
Vitamin E4.7 mg· 39%
Vitamin K321 µg· 428%
Vitamin B11.6 mg· 145%
Vitamin B22.0 mg· 146%
Vitamin B62.1 mg· 154%
Vitamin B126.2 µg· 246%
Folate223 µg· 112%
Niacin3.6 mg· 23%
Biotin21.1 µg· 42%
Pantothenic Acid3.2 mg· 53%
Salt Equivalent2.1 g· 35%

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