WCT SEA Recipe

Benefits of Salmon:

Salmon is one of the most nutrient-dense foods available. It is packed with high quantities of Vitamin B12, Vitamin D, Selenium, Phosphorous, and Omega 3 fatty acids. Although most of these micro-nutrients can be found in many different foods, two of the three omega 3- fatty acids are specific to marine animals. 

The three types of Omega 3-fatty acids that are significant to humans are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in foods like walnuts, hemp oil, and flaxseed oil, whereas EPA, and DHA are found in foods like fish and fish oils.  

Omega 3-fatty acids have been studied extensively and have demonstrated the potential to combat certain cancer cells, decrease one's risk of cardiovascular disease, promote healthier skin and even improve eyesight!  

When purchasing salmon, be sure to look out for wild-caught Alaskan salmon instead of farmed salmon which tend to have higher levels of toxins and contaminants. 




2 eggs

4oz of Wild Alaskan Salmon

1/2 Avocado

*Seasoning for Salmon*

I personally like Red Pepper flakes and Paprika


Total Calories:




Carbohydrate: 9g

Fat: 26g

Protein: 35g


Total Cook Time: 

20 minutes



Step 1: Cook Salmon either in a frying pan or in the oven

  • Frying Pan:

    • Put 1tsp of oil in frying pan over low-medium heat

    • Add Salmon to frying pan, cover with lid, and let it cook

    • If you put the flame on too high, the outside will cook before the inside

    • Make sure the inside of the Salmon is cooked before removing from heat

  • Oven:

    • Preheat oven to 350 degrees F

    • Place aluminum foil on the baking pan you will use

    • Add 1tsp of oil to aluminum foil

    • Place Salmon on top of the aluminum foil

    • Put baking pan in oven until Salmon is fully cooked

Step 2: Cook eggs to your liking (over easy, over medium, scrambled, etc.)

Step 3: Add eggs, salmon, and avocado to your plate

Step 4: Enjoy


Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here