Savoury oat pancakes with salmon and avocado
A savoury, satisfying dish that turns classic oat pancakes into a complete meal topped with slices of salmon and avocado. Rich in high-quality protein and healthy fatty acids, it is ideal for savoury breakfasts, brunch or quick, light dinners.
At a glance
- Prep10 min
- Cooking10 min
- Total20 min
- DifficultyEasy
Allergens
- Gluten
- Egg
- Fish
Who this recipe is for
Oat pancakes with salmon and avocado: an omega-3-rich savoury breakfast or light dinner that fits into weight-loss and children’s nutrition plans.
Ingredients
Step by step
- Put the rolled oats, water or milk, egg and banana in a blender and blend until you have a smooth, pourable batter with no lumps.
- Heat a non-stick frying pan lightly brushed with olive oil over medium heat.
- Pour in small portions of batter and cook for 1 or 2 minutes, until set and lightly browned underneath.
- Flip the pancakes with a spatula and cook for 1 more minute on the other side. Transfer to a plate.
- Cut the ripe avocado in half, remove the stone and slice it thinly with a knife.
- Arrange the warm pancakes on the plate.
- Place the avocado slices on the pancakes and top with strips or fillets of salmon.
- If you like, garnish with a pinch of chopped fresh dill or some toasted sesame seeds before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with a fish allergy or who are vegetarian
Replace the salmon with a poached egg, tofu marinated in soy sauce and grilled, or strips of fresh cheese or mozzarella.
To reduce the fat content
Use a smaller portion of avocado and choose fresh salmon cooked by steaming instead of smoked salmon.
For people with coeliac disease
Use certified gluten-free oats to avoid cross-contamination during milling.
To make a complete brunch
Add a few fresh rocket or baby spinach leaves and a few drops of lemon juice over the salmon and avocado.
What it provides
Salmon provides protein that the body can use efficiently, as well as polyunsaturated omega-3 fatty acids (EPA and DHA), recognised for their role in cardiovascular health. Avocado complements the dish with monounsaturated fatty acids (oleic acid), potassium and fibre. Together with the complex carbohydrates in oats, these help slow stomach emptying and support a longer-lasting feeling of fullness without causing digestive heaviness.
The dietitian's tip
If you use commercially smoked salmon, check that there are no added sugars in the ingredients and go easy on the salt in the rest of the dish. You can also make the pancakes with fresh salmon cooked on a griddle or steamed and flaked on top.
Find more breakfast and dinner ideas in our weight-loss plan and children’s nutrition guide. Other savoury recipes with salmon and avocado: salmon poke bowl and sweet potato toast with guacamole and salmon.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
School-age nutrition: what to eat from 6 to 12
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Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.