Smoked Salmon & Courgette Fritters with Poached Egg

Serves: 1 Prep Time: 15 minutes Cook Time: 18 minutes

Ingredients

For the Courgette Fritters

• 1 medium courgette (approximately 150g), grated

• 1 whole free-range egg

• 2 tbsp liquid egg whites

• 1 tbsp grated Parmesan or crumbled feta

• 1 tbsp almond flour

• Sea salt and freshly ground black pepper

• ½ tsp garlic powder

• 1 tsp fresh dill or parsley, finely chopped

• Extra virgin olive oil spray

• 
  

For the Toppings

• 1 poached free-range egg

• 50–60g wild smoked salmon

• 2 tbsp 0% Greek yoghurt or cottage cheese

  
  

Optional Garnishes

• Fresh chives, finely chopped

• Thinly sliced red onion

• Capers

• Lemon zest

• Lemon wedges

Method

Step 1

Place the grated courgette into a clean tea towel or muslin cloth and squeeze out as much excess moisture as possible.

Transfer to a mixing bowl.

Step 2

Add the whole egg, egg whites, Parmesan or feta, almond flour, garlic powder, herbs, salt and pepper.

Mix thoroughly until a fritter batter forms.

Step 3

Heat a non-stick frying pan over a medium heat and lightly spray with olive oil.

Divide the mixture into 2–3 fritters and place into the pan, gently flattening with the back of a spoon.

Step 4

Cook for 3–4 minutes on each side until golden brown and crisp on the outside.

Transfer to a warm plate.

Step 5

Meanwhile, poach the egg in gently simmering water for approximately 3–4 minutes, depending on your preferred yolk consistency.

Step 6

Arrange the fritters on a serving plate.

Top with smoked salmon and the poached egg.

Add a spoonful of Greek yoghurt or cottage cheese on the side.

Step 7

Finish with fresh chives, red onion slivers, capers and lemon zest if using.

Serve immediately.

Nutritionist’s Notes

This protein-rich brunch combines high-quality protein from eggs and smoked salmon with vegetables and healthy fats for sustained energy and satiety.

Courgettes provide fibre, potassium and hydration, while salmon contributes omega-3 fatty acids that support cardiovascular, neurological and inflammatory health.

The poached egg adds richness and creates a natural sauce when the yolk is broken over the fritters.

Variations

• Use hot-smoked salmon for a richer flavour.

• Replace smoked salmon with smoked trout or mackerel.

• Add spinach, dill or spring onions to the fritter mixture.

• Swap almond flour for coconut flour if preferred.

• Top with avocado slices for additional healthy fats.

  
  

Approximate Nutrition Per Serving

• Calories: 450–550 kcal

• Protein: 35–45g

• Fat: 25–30g

• Carbohydrates: 8–12g

• Fibre: 3–5g

A restaurant-style brunch featuring crisp courgette fritters, silky smoked salmon and a perfectly poached egg, finished with fresh herbs and bright citrus notes.