Poached Salmon and Dill Egg Salad

Why This Works for Intermittent Fasting

Poached salmon and eggs together deliver a dense combination of complete protein, omega-3 fats, and choline in a single bowl, with no starches or added sugar to spike blood sugar when breaking a fast. The dill and lemon keep it light and easy to digest, while mayonnaise-based dressing adds satiating fat that helps carry you cleanly through to the next fasting window.

Ingredients

For the poached salmon:

• 2 salmon fillets (approx. 150g / 5 oz each), skin removed
• 1 cup water or fish stock
• 1 slice lemon
• 1 bay leaf
• Sea salt to taste

For the egg salad:

• 4 large eggs, hard-boiled and peeled
• 3 tablespoons mayonnaise
• 1 tablespoon fresh dill, chopped
• 1 teaspoon Dijon mustard
• Juice of half a lemon
• Sea salt and black pepper to taste

To serve:

• 100g (3 large handfuls) mixed salad greens
• Extra dill sprigs for garnish

Instructions

1. Poach the salmon: Bring the water or stock to a gentle simmer in a wide, shallow pan with the lemon slice and bay leaf. Season the salmon with salt, lower it into the liquid, and poach for 6–8 minutes until just cooked through and flaky. Remove and let cool slightly.

2. Prepare the egg salad: Chop the hard-boiled eggs and place them in a bowl with the mayonnaise, dill, Dijon mustard, lemon juice, salt, and pepper. Mix gently until combined but still chunky.

3. Flake the salmon: Once cooled enough to handle, flake the poached salmon into large pieces and fold gently into the egg salad, being careful not to break it up too much.

4. Plate and serve: Divide the salad greens between two plates or bowls. Spoon the salmon and egg salad on top, and garnish with a few extra dill sprigs.

Nutrition Per Serving

Fasting Compatibility

This recipe works well for 16:8, 18:6, and OMAD protocols. The combination of protein-rich salmon and eggs is excellent for supporting satiety and muscle preservation, making it a strong choice for breaking a longer fasting window. Its light preparation also makes it gentle on digestion after 18 hours or more without food.

Related Recipes

• Baked salmon with dill, lemon, and capers
• Egg salad stuffed in butter lettuce cups
• Smoked salmon and dill frittata

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.