Do you like different egg dishes for breakfast? Did you know Eggs Royale is the one with salmon and a hollandaise sauce? If that is something that may take your fancy then here is an easy recipe for you to try. Perfect for a busy day when you just fancy a special breakfast.

What makes eggs royale healthy?

I see you looking and wondering how this can possibly be healthy with it being full of melted butter and of course usually enjoyed on a muffin! Remember health isn’t always about the number of calories in a recipe.

This recipe was provided to me by Dr Andy Hepworth from Essilor.co.uk an expert in eye health. It is great for your eyes and here is why.

Did you know salmon is a great food for your eyes? Particularly wild-caught salmon and wild-caught tuna, both are extremely rich in omega-3 fatty acids which can contribute to visual development and good health of the retina.

Omega-3 is also great for preventing dry eyes so another reason to try this eggs royale.

How to make this recipe even healthier

If you want to increase your eye health even more, other foods you could add to this eggs royale recipe or your diet in general which are also good for your eyes are kale, spinach, butternut squash, sweet potato, blueberries and apricots.

Could you increase those in your diet?

Butternut squash cubes
Butternut squash

Nutrients good for your eyes explained

Beta-carotene – Converts into vitamin A, which helps prevent eye conditions by protecting the eye from free radicals.

Lutein – Reduces the risk of eye diseases such as cataracts and AMD (Age-related Macular Degeneration).

Omega-3 – Promotes optimal visual development and retinal function.

Vitamin A  – Good for the eye surface and helps prevent eye infections and eye conditions.

Vitamin C – Lowers the risk of developing cataracts, can slow the progression of AMD and promotes healthy capillaries and absorption of iron.

Vitamin E – Protects cells of the eyes, reduces the progression of AMD and cataracts and benefits the health of cell membranes

Zeaxanthin – helps filter harmful high energy blue light, protecting cells in the eyes, particularly in the macular and reducing the risk of developing late AMD.

Zinc – Highly concentrated in the eye, zinc brings vitamin A from the liver to the eye. It supports people who are high-risk of AMD and those who are suffering from the early stages of AMD.

Do you fancy trying this eggs royale now?

Eggs royale on a white plate
Eggs royale

Other recipes you should try

I have hundreds of recipes you should try, some popular ones with similarities to this are breakfast muffins and smoked salmon pasta.

If you like salmon then also be sure to try my honey and soy salmon salad, perhaps these recipes will help you lose weight?

Do you have lots of eggs to use up? I have a whole post of ideas with eggs including egg fried rice, why not take a look.

Egg fried rice in a white bowl
Egg fried rice

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Eggs royale on a white plate

Delicious and easy Eggs Royale recipe for one

  • Author: Jen Mellor
  • Prep Time: 5 minutes
  • Cook Time: 5 Minutes
  • Total Time: 10 minutes
  • Yield: 1 Portion 1x
  • Category: Breakfast
  • Method: Hob or stove top

Description

Eggs and salmon are great sources of vitamin A and omega 3 respectively, making this breakfast dish an easy way to up your intake of important nutrients for your eyes. Vitamin A is important for the eye surface, helping to prevent infections, while omega 3 promotes visual development and retinal function.


Ingredients

Scale

2 eggs

1 breakfast muffin

24 slices of smoked salmon

Juice from a lemon

1 dessert spoon of white wine vinegar

3 egg yolks

15g unsalted butter


Instructions

First, make the hollandaise sauce. Add to a bowl the lemon juice and vinegar. Add the egg yolks and whisk, until light and frothy.

Simmer some water in a pan, and place the heatproof bowl on top. Whisk until it thickens, then gradually add the butter whisking consistently.

Poach the eggs in boiling water for 3-4 minutes by creating a whirlpool in a pan of simmering water then adding the fresh egg carefully. 

Remove the egg with a slotted spoon 

Meanwhile, toast the muffin and butter them, then add a couple of slices of salmon on each side of the muffin.

Top with the egg and pour over the hollandaise sauce.



Keywords: breakfast, eye health, eggs royale, salmon

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2 Comments

  1. My partner treated me to this for breakfast on my birthday last week. Oh my! I have never tasted such a decadent egg-based brekkie before.