Bagel Avocado Toast with Salmon

A nutritious morning meal is a simple way to begin the day with balanced, wholesome ingredients. This upgraded version of a classic bagel with lox uses a whole-grain base paired with protein-rich wild salmon from Alaska, along with fresh avocado, tomato, and red onion.

The combination delivers dietary fiber, vitamins, minerals, and beneficial plant compounds that support overall wellness and may contribute to long-term health benefits. It is best enjoyed open-faced, alongside a cup of coffee or tea for a complete breakfast experience.

Ingredients

3 tablespoons sesame seeds

3 tablespoons poppy seeds

1 tablespoon dried chopped onion

2 teaspoons dried garlic granules

1/2 teaspoon coarse salt or flaky sea salt

1 egg white

2 tablespoons cornstarch

4 wild Alaska salmon fillets (about 4 ounces each, preferably thinner tail portions)

2 tablespoons olive oil

2 whole-grain bagels, sliced in half and toasted

1 ripe avocado, pitted, sliced or lightly mashed

2 small lemons, cut into wedges

Salt and black pepper, as needed

8 slices tomato (or 4 large slices)

4 slices red onion

4 teaspoons capers (optional)

1 teaspoon chopped fresh parsley for finishing

This recipe yields 4 servings (half a bagel each), with approximately 590 calories per portion, along with protein, healthy fats, fiber, and essential nutrients.

Instructions

Start by combining sesame seeds, poppy seeds, dried onion, dried garlic, and salt in a bowl, mixing evenly.

In a separate small bowl, whisk together the egg white and cornstarch until the texture becomes smooth. Brush the flesh side of each salmon fillet with this mixture, then press the coated side into the seed mixture so it is evenly covered.

Heat olive oil in a nonstick skillet over medium heat. Place the salmon in the pan seed-side down and cook for about 1–2 minutes until the crust becomes golden. Because seeds brown quickly, monitor closely. Flip and continue cooking for another 2–3 minutes, until the salmon reaches an internal temperature of about 125°F. Cooking time may vary depending on thickness. Remove the salmon and let it rest loosely covered so it retains heat and finishes cooking gently.

While the fish rests, prepare the bagels. Lay the toasted halves on a cutting board and spread avocado over each piece. You may mash it slightly or leave it in slices depending on preference. Add a squeeze of lemon juice, then season with salt and pepper. Layer tomato slices on top.

Place a piece of cooked salmon over each prepared bagel half. Finish with red onion slices, capers if desired, and a sprinkle of chopped parsley. Serve immediately with extra lemon wedges on the side.