Lifestyle

Smoked mackerel and asparagus eggs

Smoked mackerel and asparagus eggs
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Author: Jo Travers, Dietician & Author

Smoked mackerel is a great source of omega 3 fatty acids, which are essential for brain-cell structure. Looking at the traffic light labelling however, you could be forgiven for thinking they are unhealthy as they score red for everything except sugar! It is true that they are high in fat and salt, but the fats are mostly good and the flavour is strong, so a little goes a long way. 

Nutrition per serving: 401 kcal / 21.2g fat / 32.4g carbs / 21.5g protein

Serves 2

Ingredients

  • 3 eggs, beaten
  • 10g of butter
  • 160g of asparagus tips
  • 1 teaspoon of olive oil
  • 60g of smoked mackerel
  • 2 slices of sourdough, toasted
  • Cress to garnish (optional)

Method

1. Brush the asparagus tips with the oil and add them to a hot griddle pan. You want them to char slightly so don’t move them about too much. They should take about five minutes.

2. Meanwhile, melt the butter in a non-stick pan and when it starts to foam, add the beaten eggs. Now is a good time to pop the bread into the toaster. Turn the heat down and cook gently, stirring continuously.

3. When the eggs are done to your liking, turn off the heat and top the toast. Flake over the smoked mackerel and lay the asparagus on top. Finish with a sprinkling of cress, if using.