Smoked Trout and Poached Egg Bagel Sandwiches

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Smoked Trout and Poached Egg Bagel Sandwiches
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 24 min.
Ready in
Calories:
292
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein20 g(20 %)
Fat7 g(6 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D8.4 μg(42 %)
Vitamin E2.4 mg(20 %)
Vitamin K59.2 μg(99 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.2 mg(14 %)
Folate78 μg(26 %)
Pantothenic acid1.5 mg(25 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂2.9 μg(97 %)
Vitamin C14 mg(15 %)
Potassium404 mg(10 %)
Calcium96 mg(10 %)
Magnesium39 mg(13 %)
Iron2.1 mg(14 %)
Iodine7 μg(4 %)
Zinc1.6 mg(20 %)
Saturated fatty acids2 g
Uric acid120 mg
Cholesterol239 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
2 handfuls Arugula
4 Bagel
4 eggs
50 milliliters Vinegar
salt
freshly ground peppers
150 grams smoked Steelhead trout (thinly sliced)
How healthy are the main ingredients?
Arugulaeggsalt

Preparation steps

1.

Rinse the arugula and spin dry. Slice the bagels horizontally and toast. Crack each egg into a small bowl or cup. Add the vinegar to 1 liter (approximately 4 cups) of water and bring to a near boil. Carefully slide each egg into the water and cook for about 4 minutes, until the whites are firm and the yolks are still soft. Carefully lift the eggs from the water with a slotted spoon, drain and season with salt and pepper. 

2.

Place the smoked trout on top of the toasted bagels and top with the poached eggs and arugula. Serve immediately.  

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