Smoked Kippers
Smoked Kippers | Gestational Diabetes UK
Smoked kippers make for an ideal breakfast with gestational diabetes. Rich in long-chain omega-3 fatty acids which are good for heart health and are essential building blocks of fetal nervous system.
Adequate consumption of omega-3 fatty acids is vitally important during pregnancy as they are critical building blocks of fetal brain and retina. Omega-3 fatty acids may also play a role in determining the length of gestation and in preventing perinatal depression.
Jaclyn M Coletta et al (2010)
It is recommended that pregnant women consume no more than two portions of oily fish a week. This is due to possible higher levels of pollutants found in oily fish.
Smoked Kippers
Smoked Kippers | Gestational Diabetes UK
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Servings: 1 serving
Calories: 107kcal
Ingredients
- 1 pair kippers
- 1 large egg
- 2 handfuls spinach
- ¼ medium lemon
- a good pinch black pepper
- ½ teaspoon olive oil or butter
- a saucepan water
- 1 tablespoon vinegar
Instructions
- Place the kippers flesh-side up on the rack of a grill and heat on medium – high for 8-12 minutes, until the flesh is firm and the skin at the edges is crackling
- While the kippers are grilling, heat a saucepan of water with a tablespoon of vinegar and bring to a fast simmer
- Crack an egg into a bowl or jug (this makes dropping the egg into the pan of water easier)
- Use a wooden spoon to stir the simmering water to create a whirlpool, then gently drop the egg into centre
- Poach the egg for 3-4 minutes for a runny yolk, or until the white is cooked, then remove from the pan with a slotted spoon and place on a piece of kitchen towel to absorb any excess water
- Heat some olive oil or butter in a pan on medium heat and then add the spinach leaves. Stir and cook until wilted
- Place the grilled kippers on a plate, with the poached egg on top. Add spinach to the side and garnish with a good squeeze of lemon juice and black pepper. Serve with 1 slice of buttered toast
Nutrition
Calories: 107kcal | Carbohydrates: 3g | Protein: 8g | Fat: 7g | of which saturates: 2g | Fibre: 1g | of which sugars: 1g
