Smoked Mackerel & Beetroot Hash with Poached Egg
A vibrant and nutrient-dense hash featuring flaky smoked mackerel, earthy beetroot, and sweet potato, topped with a perfectly poached egg. A unique, balanced meal perfect for brunch or a light dinner.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
1300 calories
$12 par portion
$30 min
2 portions
pescatarian, any cuisine
Ingrédients
- 200g smoked mackerel fillets
- 250g sweet potato
- 200g cooked beetroot (in water, not vinegar)
- 1 small red onion
- 2 cloves garlic
- 2 large eggs
- 30ml olive oil
- 1 small bunch fresh dill or parsley
- Juice of 1/2 lemon
- Salt to taste
- Black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Peel and dice the sweet potato into 1-2 cm cubes. Finely chop the red onion and mince the garlic. Dice the cooked beetroot.
- 2.Heat the olive oil in a large non-stick skillet over medium heat. Add the sweet potato and cook for 10-12 minutes, stirring occasionally, until tender and lightly browned.
- 3.Add the chopped red onion and garlic to the skillet and cook for another 3-4 minutes until softened and fragrant.
- 4.While the hash cooks, bring a saucepan of water to a gentle simmer to poach the eggs. Crack each egg into a separate small bowl.
- 5.Add the diced beetroot to the skillet. Flake the smoked mackerel into large chunks, removing any bones, and gently fold it into the hash. Cook for 2-3 minutes to warm through.
- 6.Create a gentle whirlpool in the simmering water and carefully slide the eggs in, one at a time. Poach for 3-4 minutes for a runny yolk, then remove with a slotted spoon.
- 7.Squeeze the lemon juice over the hash and stir in the freshly chopped dill or parsley. Season to taste with salt and pepper.
- 8.Divide the hash between two plates and top each portion with a poached egg. Garnish with a little more fresh herbs and a crack of black pepper before serving.
Informations nutritionnelles
77g
fat
78g
carbs
16g
fiber
62g
protein
Pourquoi cette recette
This recipe is exceptionally nutritious, providing high-quality protein and omega-3 fatty acids from mackerel for brain health. Beetroot and sweet potato offer fiber, complex carbs, and powerful antioxidants for sustained energy and gut health.