HE STONEGROUNDWHOLEMEAL

Wholemeal toast with rosemary eggs and mackerel recipe

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  • Serves 4
  • 5mins to prepare and 5mins to cook
  • 373 calories / serving

Ingredients

  • 4 thick slices of stone ground whole meal bread
  • 4 large eggs
  • 200g smoked mackerel
  • generous pinch of sea salt
  • pinch of black pepper
  • 1tbsp fresh rosemary, chopped

Each serving contains

  • Energy

    1555kj
    373kcal
    19%
  • Fat

    24g 34%
  • Saturates

    5g 27%
  • Sugars

    1g 1%
  • Salt

    2g 33%

of the reference intake
Carbohydrate 18.9g Protein 22.1g Fibre 3.5g

Method

  1. Place the eggs in a small saucepan, cover them with cold water by about 1/2 inch (1cm), place on a high heat and, as soon as they reach boiling point, reduce the heat to a gentle simmer for 3 minutes. While the eggs are simmering, toast the bread. Put the mackerel on a plate and microwave for 1 minute until piping hot.  When the eggs have finished simmering remove them from the heat, drain and place in cold water for 1 minute. This should ensure they become cool enough to handle.
  2. Remove the eggs from the water, de-shell (gently as the yolks should still be quite soft) and place in a small bowl along with the rosemary, sea salt and black pepper. Using a fork, mash the eggs together with the herbs and seasoning then divide equally amongst the four slices of toast and spread gently. Flake the mackerel over the top of the eggs and garnish with a little more rosemary and freshly ground black pepper. Eat immediately.

See more Fish & seafood recipes

If serving vulnerable groups, elderly people, toddlers, pregnant women and people who are unwell, cook eggs until the whites and yolks are solid.

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