Pan-Seared Salmon w/ Poached Egg + Hollandaise
Two of the most complete protein sources on one plate.
A nutrient profile that goes well beyond the macros.
Salmon delivers a full essential amino acid profile alongside EPA + DHA — the long-chain omega-3 fatty acids that reduce systemic inflammation + improve insulin sensitivity in muscle tissue, making protein uptake more efficient at the cellular level. It is also one of the few reliable dietary sources of vitamin D, required for calcium absorption, muscle contraction signaling + immune regulation. The egg contributes choline — essential for acetylcholine synthesis + the structural integrity of every cell membrane in the body — alongside one of the most bioavailable protein profiles of any whole food. Hollandaise adds fat-soluble vitamins A, D, E + K2, the latter being critical for directing calcium into bone rather than soft tissue. Broccoli brings sulforaphane for anti-inflammatory support + vitamin C to drive collagen synthesis in connective tissue.
Pan-Seared Salmon w/ Poached Egg + Hollandaise
For the salmon:
2 salmon fillets (150–180g each), skin on
1 tbsp avocado oil or ghee
Sea salt + cracked black pepper
Juice of ½ lemon
For the poached eggs:
2 large free-range eggs
1 tbsp white vinegar
For the hollandaise:
3 egg yolks
120g unsalted butter, melted and warm
Juice of ½ lemon
Sea salt + white pepper
Optional: pinch of cayenne
To serve:
1 cup broccoli florets, lightly steamed
Mixed greens or microgreens
Season salmon and place skin-side down in a hot pan with oil. Cook 4–5 minutes without moving, then flip and cook a further 1–2 minutes. Rest. Whisk egg yolks over a double boiler until pale and thickened, then slowly stream in warm butter while whisking. Add lemon, salt, and pepper. Poach eggs in simmering water with vinegar for 3 minutes. Plate salmon over greens and broccoli, top with poached egg and hollandaise.
Benefits
Salmon → complete amino acid profile + EPA/DHA to reduce inflammation + improve cellular insulin sensitivity for protein uptake
Vitamin D → supports calcium absorption, muscle contraction signaling + immune regulation
Egg → choline for cell membrane integrity + acetylcholine synthesis + one of the most bioavailable protein sources available
Hollandaise → fat-soluble vitamins A, D, E + K2 to direct calcium into bone rather than soft tissue
Broccoli → sulforaphane for anti-inflammatory support + vitamin C for collagen synthesis in connective tissue