Smoked Kippers

Smoked Kippers | Gestational Diabetes UK
smoked kippers

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

Smoked Kippers | Gestational Diabetes UK
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Course: Breakfasts
Cuisine: Scottish
Diet: Diabetic, Gluten Free
Keyword: brunch, fish
Free or Subscription Recipe: Free Recipe
Free from: coconut, dairy, gluten, nuts
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 1 serving
Calories: 107kcal
Author: Jo Paterson

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