Salmon Hash with Sunny-Side Up Eggs: A Vibrant, Protein-Packed Breakfast Classic
Transform a simple breakfast into a feast with this protein-rich salmon hash, crowned with perfectly cooked sunny-side up eggs.
Salmon Hash with Sunny-Side Up Eggs
Few dishes bring together comfort and nourishment quite like salmon hash with sunny-side up eggs. This recipe melds flaky salmon, golden potatoes, colorful bell peppers, and perfectly cooked eggs into a protein-packed breakfast skillet that easily crosses into brunch or even a light dinner. With a balance of savory flavors and vibrant textures, it’s a meal that celebrates wholesome ingredients and classic cooking techniques.
Why Salmon Hash Makes the Perfect Meal
Salmon hash shines as a nourishing centerpiece for any meal. Here are some reasons it stands out:
- High in Protein: Both salmon and eggs deliver premium protein, sustaining energy and appetite.
- Loaded with Vegetables: The combination of potatoes, bell peppers, and onions provides fiber, vitamins, and flavor.
- Versatile and Customizable: Vary the vegetables, swap in sweet potatoes, or adjust the herbs to suit your tastes or dietary needs.
- Quick to Prepare: With a few key steps and basic kitchen tools, this dish comes together comfortably for both weekday mornings and special occasions.
- Visually Appealing: The contrast of golden potatoes, rosy salmon, and bright yolks makes for an inviting presentation.
Ingredients You’ll Need
| Ingredient | Amount |
|---|---|
| Small new potatoes | 8 oz (about 14 pieces) |
| Kosher salt | 1 1/2 tsp, divided |
| Pepper | 1/2 tsp, divided |
| Olive oil | 2 Tbsp, divided |
| Bell peppers (any color) | 2 small, chopped |
| Red onion | 1 small, chopped |
| Skinless salmon fillet | 1 1/4 lb, cut into 2-inch chunks |
| Large eggs | 4 |
| Chives, chopped | 3 Tbsp |
About the Ingredients
- Potatoes: Small, waxy potatoes (like new or fingerling) work best for crisping and holding their shape.
- Salmon: Use skinless fillets, preferably wild-caught for robust flavor and nutrition, but any high-quality salmon will do.
- Vegetables: Bell peppers and red onion add color, crunch, and natural sweetness. Mix up the colors for a more vibrant dish.
- Chives: Fresh chives tie everything together with mild oniony brightness.
Step-By-Step Directions
- Prepare the Potatoes:
Place the potatoes in a small saucepan and cover with cold water by about 2 inches. Add 1 tsp kosher salt. Bring to a boil, then reduce to a simmer and cook until fork-tender—typically 12 to 15 minutes. Drain well and halve each potato for bite-sized pieces.
- Sauté the Vegetables:
While the potatoes cook, heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Add the chopped bell peppers and red onion. Season with 1/4 tsp each salt and pepper. Sauté for 6 to 8 minutes, stirring occasionally, until softened and starting to color. Transfer to a bowl and set aside.
- Cook the Salmon:
In the same skillet, add another 1/2 tablespoon of oil over medium heat. Season the salmon pieces with 1/4 tsp each salt and pepper. Place salmon chunks in the skillet and sear for about 4 minutes per side, or until golden brown and opaque throughout. Gently remove and set aside; the chunks will break up slightly as you fold them into the hash.
- Crisp the Potatoes:
Wipe out the skillet, add another 1/2 tablespoon of oil, and increase heat to medium-high. Arrange the halved potatoes cut-side down. Let them crisp undisturbed for about 4 minutes until golden brown. Return the sautéed vegetables to the skillet and fold together with the potatoes.
- Fry the Eggs:
In a separate medium skillet, heat the remaining 1/2 tablespoon of oil over medium heat. Crack the eggs into the pan, letting them cook undisturbed for about 3 minutes until the whites are set but the yolks remain runny. Sprinkle with a pinch of salt and pepper if desired.
- Combine and Serve:
Gently fold the cooked salmon pieces into the potato-and-vegetable mixture, adding about 2 tablespoons chopped chives. Divide the hash among serving plates. Top each portion with a sunny-side up egg and garnish with additional chives for color and flavor.
Nutritional Information
This meal is highly nutritious and well-balanced. Here’s what you’ll get in each serving (1/4 of the hash and 1 egg):
- Calories: 365
- Protein: 37g
- Carbohydrates: 15g
- Fiber: 2g
- Sugars: 2.5g (0g added sugar)
- Fat: 17g (4g saturated)
- Cholesterol: 252mg
- Sodium: 507mg
Cooking Tips and Variations
- For extra crisp potatoes, let them cook undisturbed on high heat before moving them.
- Try sweet potatoes or Yukon Golds for a different flavor and texture profile.
- Add extra veggies like spinach, kale, or asparagus for more nutrients and color.
- Herbs matter: Fresh dill, parsley, or tarragon can be swapped for chives depending on your preference.
- Spice it up! A pinch of smoked paprika or a dash of hot sauce can add an exciting twist without overpowering the salmon.
- Cooking salmon in the oven instead of the skillet is also an option for easier cleanup and less mess.
What others are reading
What Makes This Breakfast So Healthy?
This salmon hash with eggs is more than just a treat for the tastebuds—it’s a highly nutritious dish suited for a variety of diets:
- Omega-3s: Salmon is rich in omega-3 fatty acids, which benefit heart and brain health.
- Quality protein: Both salmon and eggs are excellent sources of lean, satisfying protein for muscle maintenance and satiety.
- Micronutrients: The variety of vegetables brings in potassium, vitamin C, beta-carotene, and antioxidants.
- Balanced macros: With modest amounts of good fats and slow-digesting carbs, it keeps energy steady through the morning.
When to Serve Salmon Hash
Salmon hash with sunny-side up eggs isn’t confined to one mealtime. Some of the best occasions to serve it include:
- Weekend brunch: Impress guests or family with a hearty, colorful skillet at your next breakfast gathering.
- Weeknight dinner: Make use of leftovers and get dinner on the table quickly with minimal cleanup.
- Lenten Fridays: As a satisfying alternative to traditional fish sticks, this hash is a flavorful option for meatless meals.
- Healthy lunch: Meal-prep in advance and top with a freshly cooked egg right before serving.
Pairing Ideas
- Serve with whole grain toast or a fresh fruit salad for a well-rounded plate.
- A dollop of plain Greek yogurt or a sprinkle of feta cheese can add creaminess and extra tang.
Chef’s Notes & Pro Tips
- If using leftover cooked salmon, gently warm it in the skillet at the end to avoid overcooking.
- For extra indulgence, top with a spoonful of crème fraîche or a dusting of smoked paprika.
- Peeled or unpeeled potatoes both work—choose your favorite.
- Salmon can be swapped for trout, haddock, or cod in a pinch.
Common Questions About Salmon Hash
Can I use canned salmon instead of fresh?
Yes, canned salmon (drained and flaked) is a suitable alternative, especially for convenience. It may lack the texture and subtle flavor of fresh seared salmon but still brings great protein and nutrients to the dish. Wild-caught canned salmon is particularly nutritious.
How can I prevent the hash from turning soggy?
To keep your hash crispy, make sure your potatoes are dry before sautéing and don’t overcrowd the pan—this encourages golden edges instead of steaming. Crisp the potatoes first, then combine them with other ingredients just before serving.
Is this recipe gluten-free?
Yes, the basic salmon hash with eggs recipe is naturally gluten-free as written. Always double-check ingredient labels, particularly for added flavorings or seasonings, to ensure no gluten is present.
Can it be made in advance?
You can make the potatoes and vegetables ahead of time and refrigerate them. Reheat on the stove, then cook the salmon and eggs fresh for the best texture and taste.
How do I make the eggs if I prefer poached or scrambled?
For poached eggs: Bring a shallow pan of water with a splash of vinegar to a gentle simmer, crack in the eggs, and cook for 3 minutes. For scrambled eggs: Whisk eggs and cook in a nonstick skillet until just set. Add on top of the hash before serving.
Frequently Asked Questions (FAQs)
Q: What if I don’t like salmon?
A: You can substitute trout, haddock, or even cooked chicken if not observing a vegetarian or pescatarian diet. Mushrooms and chickpeas are a good vegan alternative for the protein component.
Q: Can I make this recipe dairy-free?
A: Yes, this dish is naturally dairy-free as written. Simply use olive oil or a dairy-free spread for sautéing and skip any cheese garnishes.
Q: How can I store and reheat leftovers?
A: Store leftover hash (without eggs) in an airtight container in the refrigerator, up to 2 days. Reheat in a hot skillet, adding eggs freshly each time for best yolk texture.
Q: Are there lower-carb options?
A: Swap some or all of the potatoes for sautéed cauliflower florets to lighten the carbohydrate load while maintaining a satisfying texture.
Serving Suggestions & Final Touches
For added texture, serve the hash over a bed of baby arugula or spinach. Top with microgreens or a spoonful of zesty salsa for more color and a tangy kick. Serve immediately to enjoy the contrast of crispy potatoes, flaky salmon, and luscious yolks.
Whether it’s for breakfast, brunch, or an easy dinner, salmon hash with sunny-side up eggs is a guaranteed crowd-pleaser. Colorful, hearty, and deeply nourishing, this versatile dish delivers both comfort and nutrition in every bite.
References
- https://www.lemonsforlulu.com/sweet-potato-hash-with-salmon-and-eggs/
- https://www.sarcasticcooking.com/2019/02/21/salmon-hash-with-eggs/
- https://www.prevention.com/food-nutrition/recipes/a34165285/salmon-hash-sunny-side-up-eggs-recipe/
- https://www.prevention.com/food-nutrition/recipes/g34993462/mediterranean-diet-breakfast-recipes/
- https://food52.com/recipes/29686-potato-onion-and-nova-hash-with-eggs
- https://www.delishdlites.com/course/breakfast-recipes/salmon-potato-hash/
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