A perfect poached egg tops grilled haddock on wilted spinach for a healthier weekend breakfast or brunch.

Serves: 4 adults
Preparation time: 5 mins
Cooking time: 10 mins

Ingredients:

  • 4 fillets skinless haddock
  • 4 tomatoes halved
  • 4 eggs
  • 4 slices wholemeal bread
  • 4 tsp low-fat spread
  • 300g spinach
  • 1 pinch ground black pepper

What to do:

  1. Preheat the grill. Fill the kettle and boil it. Grill the haddock fillets, with the tomatoes at the side of the grill pan, for 5-6 minutes – until the fish is cooked (it should look opaque and should flake easily).
  2. Meanwhile, poach the eggs in gently simmering water for 4-5 minutes. Toast the slices of bread and spread them with reduced fat spread.
  3. Put the spinach in a large colander and slowly pour the kettleful of boiling water over the leaves to wilt them. Leave to drain for a few moments, then share between 4 warm plates. Arrange the fish on top, and place a poached egg onto each portion.
  4. Sprinkle with black pepper and serve with the tomatoes and toast.

Tip 1: Adding a shake of vinegar to the poaching water helps the eggs to keep together.

Tip 2: Serve with grilled mushrooms instead of spinach, if you prefer.

Tip 3: For a treat, try salmon instead of haddock.

Nutritional information:

  • Per adult portion (i.e. ¼ recipe)
  • 1322kJ/ 316kcal
  • 39g protein
  • 10g fat of which 2.5g saturates
  • 19g carbohydrate of which 5g sugars
  • 4g dietary fibre
  • 484mg sodium equivalent to 1.2g salt

Source: Change4Life

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