Long Read

Dietitian Chef K’s Omega 3-Packed Fish with Poached Egg & Salad

Ready in 60 minutes

Serves 1 person

Ingredients

  • 50g fish of choice; eg salmon, trout, cod (no skin)
  • 100g New Potatoes 
  • 1 Egg (medium)
  • 3 Green Asparagus
  • 3 Baby Corn
  • 25g Garden Peas
  • 1 tsp of Capers
  • 3-4  Baby Gem Leaves 
  • 15ml White Wine Vinegar.
  • 1-2 Mint Leaves
  • Salt and Pepper
  • Lemon Juice
  • Chopped Parsley to finish

Method

  1. Preheat the oven to gas mark 4, 180°C. 
  2. Place new potatoes on to boil in lightly salted water for an estimated 30-40mins, until tender. When potatoes are cool, slice. 
  3. Take a square piece of foil and place trout on and season both sides add thyme on top a squeeze of lemon 5ml, 10ml of water. Bring sides of foil up creating a pouch keeping the water in with the fish. Squeeze ends of foil together making it airtight.  
  4. Place the foil parcel on a baking tray in the oven and cook for 6mins.  
  5. Spray 2-3 1kcal sprays in a medium heated frying pan and gently fry the sliced new potatoes.   
  6. Prepare the vegetables by washing the salad leaves and setting aside in a bowl. Prepare the asparagus by trimming off the woody end, not the tip and gently peel (this depends on the age of the asparagus. Cut corn into halves down the middle, place in boiling water and cook for 90sec keeping vegetables firm and crunchy.  Place peas in the water 20 secs before draining, drain baby sweetcorn and garden peas together.   
  7. Bring a medium saucepan to the boil with a pinch of salt. Place asparagus in the water and cook for 120sec, drain, and set aside.  
  8. Fill a small pan just over ¾ with water and bring it to the boil. Add 15ml of white wine vinegar and turn down to simmer.  Crack the eggs one at a time into small cups or ramekins and gently tip into the simmering water. Lightly poach for 2-3 minutes for soft yolks. 
  9. Remove with a slotted spoon and drain on kitchen towels. 
  10. Place baby gem leaves in the centre of the plate with sliced new potatoes, asparagus and sweetcorn. Place poached trout and egg on top and scatter capers on plate. Drizzle lemon juice over the top and season with a salt and pepper grinder.

Tips

Boil the new potatoes the day before to save time

Nutritionals

328 calories

28g Protein

13g Fat

24g Carbs

 

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Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.


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