Omega-3 Eggs with Salmon and Spinach

This salmon, spinach, and egg skillet is a simple, savory breakfast made with tender scrambled eggs, flaky salmon, and a little fresh dill. Salmon supplies the omega-3 fatty acids in the dish, while spinach, scallions, and lemon keep the flavors bright; serve it warm straight from the pan.

Ingredients

1 tablespoon (15 ml) olive oil
1/2 cup (75 g) finely diced red bell pepper
2 scallions (about 20 g), thinly sliced; keep the white and green parts separate
2 cups (60 g) baby spinach, roughly chopped
6 large eggs (about 300 g without shells)
2 tablespoons (30 ml) milk or water
1/4 teaspoon (1.5 g) fine salt, plus more to taste
1/8 teaspoon (0.3 g) freshly ground black pepper
1 cup (145 g) drained canned salmon, checked for any remaining skin or bones and flaked
1/2 cup (55 g) shredded cheddar or crumbled feta
1 teaspoon (5 ml) lemon juice
2 tablespoons (6 g) chopped fresh dill, or 2 teaspoons (2 g) dried dill

Instructions

Prepare the ingredients. Dice the pepper, slice the scallions, and roughly chop the spinach. Drain the salmon well, flake it with a fork, and check for any bones or skin you would rather remove. In a medium bowl, whisk the eggs with the milk, salt, and pepper until the whites and yolks are blended and no long streaks remain. Set the cheese, lemon juice, and dill close to the stove so they are ready when needed. This preparation takes about 12 minutes; having everything ready makes it easier to cook the eggs gently.
Soften the vegetables. Set a 10-inch (25 cm) nonstick skillet over medium heat and add the olive oil. Once the oil shimmers, add the diced pepper and the white parts of the scallions. Cook for about 2 minutes, stirring once or twice, until the pepper begins to soften. Add the spinach and cook for another 1 to 2 minutes, stirring until wilted. If liquid gathers in the pan, let it cook off briefly; watery vegetables can make the finished eggs loose.
Scramble the eggs slowly. Reduce the heat to medium-low and pour the egg mixture into the skillet. Let it sit for about 20 seconds, then gently draw a silicone spatula across the bottom of the pan, pushing the set egg toward the center and allowing uncooked egg to flow into the open spaces. Continue stirring and folding every few seconds for about 4 to 6 minutes. Keep the curds soft and moist rather than browning them; if the eggs are setting very quickly, lower the heat.
Add the salmon and finish cooking. When the eggs are mostly set but still a little glossy, fold in the flaked salmon and cheese. Continue cooking gently for 1 to 2 minutes, folding just enough to distribute the salmon without breaking it into tiny pieces. Check the center of the egg mixture with an instant-read food thermometer. Egg dishes should reach 160°F (71°C), the USDA FSIS safe minimum temperature; if needed, keep cooking and recheck. Remove the pan from the heat as soon as it reaches that temperature, since the eggs will continue to firm slightly.
Season and serve. Stir in the lemon juice and dill, then taste and add a little more salt or pepper if needed. Scatter the green scallion tops over the skillet. Serve promptly while the eggs are warm and tender.

Tips

Drain the salmon thoroughly. Excess liquid can make the eggs wet and dilute their flavor. If using canned salmon packed in water, press it gently in a fine-mesh strainer or blot it with a paper towel before flaking. Salmon packed in oil works too, but drain it well and consider using a little less olive oil in the pan.
Keep the heat modest. High heat makes scrambled eggs tough and can cause the cheese to stick or brown before the center is done. Medium-low heat gives you time to build soft curds and check the temperature. A nonstick skillet and flexible spatula make stirring easier, but a well-seasoned skillet can also work.
Choose the salmon texture you like. Canned pink salmon is affordable and flakes easily; canned sockeye or leftover cooked salmon has a firmer texture and a more pronounced flavor. Remove any skin or bones that you do not want in the finished dish. The soft, edible bones in canned salmon can be mashed into the mixture if you prefer.
Season after tasting. Canned salmon and feta can both be salty, so start with the measured salt and adjust only after the salmon and cheese are folded in. If using unsalted cooked salmon and a mild cheese, you may want a small extra pinch.

Serving Suggestions

Serve the skillet as a filling breakfast or brunch, with toast, English muffins, or warm tortillas for scooping up the soft eggs. A side of sliced tomatoes, cucumber, or lightly dressed greens adds freshness without competing with the salmon and dill. For a more substantial plate, add roasted potatoes or a small serving of hash browns; keep them on the side so the eggs stay tender rather than sitting in moisture.

For a simple brunch spread, put lemon wedges, extra dill, and hot sauce on the table so everyone can season their own portion. The recipe makes three moderate servings, or two larger ones if it is the main part of the meal. If you are serving it alongside several other dishes, it can stretch to four smaller portions. Bring the skillet to the table only if it is on a heat-safe trivet, and serve soon after cooking for the best texture.

Variations

Use fresh cooked salmon. Replace the canned salmon with 1 cup (145 g) flaked cooked salmon, such as a leftover roasted or poached fillet. Check it carefully for pin bones and fold it in near the end so it warms without breaking apart too much. Cooked trout is another good substitute, with a similarly delicate, flaky texture.

Change the greens and herbs. Baby kale can replace spinach, but give it an extra minute or two in the pan to soften. Chopped chives or parsley can stand in for dill; both make a milder, less distinctly herbal finish. If using dried herbs, add them sparingly because their flavor is more concentrated than fresh herbs.

Make it dairy-free. Omit the cheese and use water instead of milk, or use an unsweetened plain dairy-free alternative. The eggs will still scramble well, though the finished dish will be less creamy and salty, so taste and adjust the seasoning at the end. A few extra scallions or a little lemon zest can add flavor without needing cheese.

Try omega-3-enriched eggs. If they are available, you can use them in place of ordinary large eggs; follow the carton’s storage guidance and keep the rest of the recipe the same. The amount and source of omega-3 fats in enriched eggs can vary by product, so check the package if that detail matters to your shopping choice. They are not required for the recipe to work, since salmon is already a central ingredient.

Add gentle heat. Stir a pinch of red pepper flakes into the oil with the pepper, or finish each serving with hot sauce. Add only a little at first so the heat does not overwhelm the salmon, dill, and lemon.

Storage and Reheating

For food safety, refrigerate leftovers within 2 hours of cooking. Transfer the cooled eggs to a shallow, airtight container and refrigerate for 3 to 4 days. The texture is best on the day it is made; after storage, the eggs may be firmer and the spinach may release a little moisture. If liquid separates, drain it before reheating rather than stirring it back into the eggs.

Reheat only the portion you plan to eat. Warm it in a covered microwave-safe dish in short bursts, stirring between bursts, or heat it in a small nonstick skillet over low heat with a teaspoon of water. Reheated leftovers should reach 165°F (74°C); check the center with a food thermometer. Avoid prolonged high heat, which can make the eggs rubbery. Freezing is possible in an airtight container, but thawed scrambled eggs tend to become watery and grainy, so refrigeration is preferable for this recipe.

Frequently Asked Questions

Can I make this recipe with fresh salmon instead of canned?

Yes. Cook the salmon separately until done, remove any skin and pin bones, then flake about 1 cup (145 g) into the eggs near the end. Using already cooked salmon keeps the timing simple and prevents the eggs from overcooking while a raw fillet finishes. If you cook salmon specifically for this dish, let it rest briefly before flaking and adding it.

How can I tell when the scrambled eggs are cooked safely?

Use an instant-read thermometer in the center of the thickest part of the mixture and cook the egg dish to 160°F (71°C). Stir gently before checking so the reading represents the eggs throughout the pan, not only a hot spot near the skillet surface. The curds should be set, but they do not need to be browned.

Do I have to remove the bones from canned salmon?

No. The small bones in canned salmon are soft and edible, and they can be mashed into the fish with a fork. Remove them if you dislike their texture, or check the salmon while flaking and remove only the larger or firmer pieces. Some cans contain skin as well; whether to keep it is a matter of preference.

Can I prepare the ingredients ahead of time?

Yes. Dice the pepper and scallions, chop the spinach, and drain and flake the salmon up to a day ahead; store them separately in covered containers in the refrigerator. You can also whisk the eggs shortly before cooking, but keep them refrigerated and do not leave them at room temperature while you prepare other dishes. Cook the skillet just before serving for the softest texture.

What can I use instead of dill?

Chopped chives or parsley are easy substitutes and pair well with salmon and eggs. Use about 2 tablespoons (6 g) of either fresh herb, then taste before adding more. Dried dill can be used in a smaller amount, as listed in the ingredients, but fresh herbs give the skillet a brighter finish.

Can I make this without spinach?

Yes. Leave it out or replace it with another quick-cooking vegetable, such as finely chopped zucchini or mushrooms. Cook vegetables until tender and let excess moisture evaporate before adding the eggs. If you choose a denser vegetable, such as mushrooms, allow a few extra minutes in the pan and keep the eggs separate until that cooking is finished.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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