Fish may not be the first thing that comes to mind when you think about eating breakfast, but it can be a delicious alternative to traditional breakfast meat! Fish is a lean source of protein and depending on which fish that you choose, it can also be a great source of omega-3 fatty acids which is the healthy fat that fights inflammation of our body’s cells and is good for the heart. When choosing fish, it is important to know where it is coming from so you can choose a green, clean, sustainable choice. Some fish contain high levels of the neurotoxin, mercury and which we want to avoid. Here is a resource on mercury in fish to help you choose the best choice:Wallet Card for Mercury Levels in Fish
If you live in Western North Carolina, Sunburst Trout is a wonderful local farm to visit. They also ship their products. I love their smoked trout to use for salads, sandwiches and pasta but also breakfast! They also make a great trout sausage which is hard to find unless you find them at a local tailgate market or visit them on their farm.
Most grocery stores now have smoked salmon in their fish department and you can also substitute the trout with salmon. I like the hot smoked versus the cold smoked because it is cooked instead of cured. But you can decide which texture is right for you on your recipes. Here are my recipes to try using trout for breakfast.If you do not have a tasty, smoked fish source where you live, here is a quick tutorial on how to smoke your own local fresh fish How to Smoke Your Own Fish Tutorial.
Here are two breakfast recipes using smoked trout!
Trout Breakfast Pizza
This recipe for Trout Breakfast Pizza uses local eggs, cheese, salsa and cilantro. Feel free to use a variety of local produce depending on the season. You can skip the fish if you wish for an easy vegetarian recipe or add some local sausage for a meaty option. I added a bowl of frozen berries from my raspberry and blueberry bushes! When cooking in the kitchen, flexibility is the key to a tasty meal!
Makes one or two servings (depending on if you want one or two little pizzas).
2 corn tortillas, brushed with olive oil and browned on both sides in oven at 425 degrees
1 scrambled egg
1-2 ounces smoked trout (depending on if it is for one or two people)
1/3 cup salsa
Vegetables of your choice
1 ounce grated cheese (local if you can get it)
Cilantro or other fresh herb to top your pizza
On a cookie sheet add corn tortillas, top with salsa, divide scramble egg, trout and vegetables between tortillas, top with cheese and put in oven until cheese is melted and veggies softened. Top with fresh herbs if desired! This easy, quick recipe idea can also be a great idea what to eat for dinner!
Smoked Trout and Asparagus Eggs Benedict
Substitute the ham for smoked trout on this traditional breakfast treat. Add a little asparagus to the lemon sauce for a variation fit for a king or queen!
4 teaspoons salted butter, plus 8 ounces melted and warm
2 English muffins
2 smoked trout fillets
1 tablespoon butter
1 clove garlic, finely minced
½ cup yogurt
¼ cup milk
1/2 teaspoon salt
Pinch of cayenne pepper
1 large egg, lightly beaten
1 tablespoon, freshly squeezed lemon juice
8 fresh spears of local asparagus
4 eggs for poaching
Wash asparagus and trim off the woody ends, I like to break my asparagus in two but you can also leave whole depending on the length. In a large skillet or pot fill with about 2 inches of water and add steamer basket. Heat to simmer. Place asparagus in the basket, put a lid on the skillet/pot and steam it. When the asparagus becomes bright green in about 5-8 minutes, carefully take lid off and take out with tongs. Allow skillet/pot to cool slightly and leave the lid partially on so some of the steam can escape. When it gets cool enough, take the steamer basket out. Replace enough water to become 2 inches again and reheat to simmer.
To make sauce: Melt butter in a small saucepan over low heat. Cook, swirling the pan, until the butter turns golden, 30 to 60 seconds. Pour into a small bowl and set aside. Whisk ½ cup yogurt, salt and cayenne in a heavy medium saucepan until smooth. Whisk in egg along with 1/4 cup milk. Set the pan over medium-low heat and cook the sauce, whisking constantly, until it comes to a simmer. Cook, whisking, for 15 seconds. Remove from heat and whisk in lemon juice. Serve sauce hot or warm.
Split English muffins in half and toast. Divide the trout on top between them. Add 2 asparagus stalks per muffin (whole or cut into half.
Heat water to a low boil and add eggs quickly and poach until the whites are just firm, about three minutes. Remove with a slotted spoon and place 1 egg on top of each slice of each muffin and spoon the warm sauce over them.
I love making breakfast using locally, smoked trout as my protein and other seasonal ingredients from local farms in Western North Carolina. I hope that you give both of these recipes a try. Easy, health menu ideas using seasonal ingredients is a tasty way to go and as a registered dietitian here in Asheville, I love sharing recipes and working with clients to keep them well. You can read more about me and some of the ways that we can work together.