QiMeal
Smoked Mackerel & Egg Plate
Smoked Mackerel & Egg Plate · ready in 15 min · 2 servings · 476 kcal per serving · easy · 8 ingredients
A clean breakfast plate built around smoky mackerel, tender boiled eggs, wilted spinach, and juicy tomato for a savory omega 3 start.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Serves
- 2
- kcal
- 476
- Difficulty
- easy
Ingredients · 2 servings
- 220 gSmoked mackerel, flaked
- 2Egg, boiled
- 80 gSpinach, washed
- 160 gTomato, sliced
- 10 gOlive oil
- 2 gSalt
- 1 gBlack pepper, ground
- 500 mlWater, for boiling
Equipment
stovetop, saucepan, knife, cutting board, mixing bowl, skillet, serving plate, slotted spoon, tongs, fork
Instructions
- Gather Ingredients
Gather smoked mackerel, eggs, spinach, tomato, salt, pepper, olive oil, water, plus a saucepan, knife, board, bowl, skillet, and plates. · 3 min
What to look for: All ingredients are measured and tools are within reach.
- Boil Eggs
Boil the eggs in water for 9 minutes, then transfer them to a bowl of cold water until cool enough to peel cleanly. · 10 min
What to look for: The shells are intact and the eggs feel cool enough to handle.
- Wilt Spinach
Heat olive oil in a skillet, add spinach with 1 pinch of salt, and toss for 1 minute until just glossy and lightly wilted. · 2 min
What to look for: The spinach is bright green, glossy, and slightly collapsed.
- Prepare Fish
Peel and halve the eggs, slice the tomato, and flake the smoked mackerel into large pieces while checking for any bones. · 3 min
What to look for: The eggs are neatly halved and the mackerel is in moist flakes.
- Serve Plate
Arrange spinach, tomato, egg halves, and smoked mackerel on 2 plates, then season with salt and black pepper and serve at once. · 1 min
What to look for: The plate looks colorful, with fish, eggs, greens, and tomato clearly visible.
Nutrition (per serving)
| kcal | 476 |
|---|---|
| Protein | 29 g |
| Carbohydrates | 5 g |
| of which sugars | 3 g |
| Fat | 38 g |
| of which saturated | 9 g |
| Fibre | 2 g |
| Sodium | 989 mg |
Nutri-ScoreB
Allergens
Contains: fish, eggs
Storage and reheating
- Fridge: up to 2 days
- Freezer: not recommended
- Enjoy chilled or at room temperature, since reheating can make the smoked mackerel dry and strongly aromatic.
Ingredient substitutions
Smoked mackerel
- Smoked mackerel fillet: Use the same weight and remove any bones before serving.
Egg
- Medium egg: Use 2 medium eggs if large eggs are not available.
Spinach
- Tomato: Use extra tomato if spinach is unavailable, keeping the plate fresh rather than leafy.
Tomato
- Spinach: Use extra spinach if tomato is unavailable, though the plate will be less juicy.
Olive oil
- Butter: Use only if dairy is acceptable, for a richer spinach flavor.
Salt
- Black pepper: Use more pepper and less salt if the mackerel is already very salty.
