A step-by-step recipe with a photo of cooking vegetable salad with canned saury and poached egg. A nutritious, low-calorie salad. Video recipe.
Surely everyone has heard and tried salads with canned saury. But most often these are salads with Mimosa-type mayonnaise. I propose to diversify the menu and make a vegetable salad with a poached egg with this canned food. The salad is characterized by increased satiety, energy value and nutritional value. Such a dish will perfectly fit into a family dinner menu. It is easy to prepare, but the main thing is fast!
Canned saury is the most common for salads, because the meat is fatty, without small bones and dense. In addition, it is light and nutritious, has tenderness and exquisite taste, and the cost of the fish is not high. Chicken eggs are a source of protein and calcium for the human body. And the main highlight of the salad is a poached egg. This is the French version of boiled eggs, where they are boiled without the shell. Of course, the most popular use of poached eggs is with a crust of fresh bread, sprinkled with salt. But no less interesting with it you get a variety of salads. Olive oil is used to dress this dish. But only lemon juice is suitable, and if the fish is not completely squeezed out of the oil, then it will be quite enough.
See also how to make a vegetable salad with fish caviar and poached egg.
- Caloric content per 100 g - 125 kcal.
- Servings - 2
- Cooking time - 20 minutes
Ingredients:
- White cabbage - 250 g
- Olive oil - for dressing
- Green onions - bunch
- Cucumbers - 1 pc.
- Eggs - 2 pcs.
- Tomatoes - 1 pc.
- Canned saury in oil or its own juice - 1 can (240 g)
- Salt - 0.5 tsp
- Garlic - 2 wedges
- Parsley - a bunch
Step-by-step preparation of vegetable salad with canned saury and poached egg, recipe with photo:
1. Wash white cabbage under running water and dry with a paper towel. Chop it into thin strips.
2. Wash the tomatoes, dry them, cut the stalk and cut the tomatoes into slices of any size.
3. Wash cucumbers, dry, cut off the ends on both sides and cut into thin quarter rings.
4. Wash green onions, dry and finely chop.
5. Wash, dry and chop the parsley.
6. Peel and chop the garlic.
7. Cut canned saury into medium-sized pieces.
8. Place all food in a deep bowl.
9. Season salad with olive oil and salt and stir.
Boil a poached egg in any way convenient for you. This can be done with a ladle, silicone molds for muffins, a plastic bag, steamed, in the microwave … All these cooking options can be found on the pages of the site. To do this, use the search string.
Note: Regardless of the method you choose for poached eggs, the eggs for the recipe must be fresh. To make the protein "grab" better and properly envelop the yolk, always add salt and vinegar.
10. Put the vegetable salad with canned saury on flat, wide portions and add the poached eggs. Sprinkle sesame seeds over the salad, if desired.
See also a video recipe on how to make a vegetable salad with saury.
