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
- 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:
- 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).
- Meanwhile, poach the eggs in gently simmering water for 4-5 minutes. Toast the slices of bread and spread them with reduced fat spread.
- 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.
- 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.
- 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