Flaked salmon with soft-boiled eggs, avocado, and brown rice. A savory, omega-3-rich power breakfast.
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Cook brown rice according to package directions (or use leftover rice).
Bring water to a boil, gently lower in the egg, and cook for 7 minutes for a jammy yolk.
Transfer egg to ice water, then peel and halve.
Pan-sear salmon fillet in olive oil for 3-4 minutes per side, then flake with a fork.
Arrange rice in a bowl, top with flaked salmon and halved egg.
Slice avocado and add to the bowl.
Season with soy sauce, sesame seeds, and a squeeze of lemon.
Serve warm.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.