Smoked fish cakes, topped with poached eggs

An easy and complete meal packed with good fats, protein, and many important vitamins and minerals.

Serves 4

Ingredients:

• 600g potatoes peeled and cut into chunks
• 450g smoked fish flaked
• 4 spring onions, finely chopped
• 1/4 cup fresh parsley
• 1/2 cup flour
• 1 egg, beaten with 1 tbsp milk
• 1 cup bread crumbs
• 4 eggs softly poached
• 2 tbsp vinegar
• Large pot with 1 1/2-inch of water in bottom

Method:

Cook potatoes until tender in boiling salted water for (about 10 minutes). Drain well and smash, then set aside to cool.

Combine the fish, spring onion and parsley with the cold potatoes. Season well with salt and pepper. Form mixture into four thick fish cakes. Store in the fridge for at least 30  minutes to firm up.

Dust fish cakes with flour, dip in the beaten egg and milk mixture and roll in breadcrumbs to lightly coat.

Put a pot of water on to boil for the poached eggs.

Heat a large non-stick frying pan with a little oil and gently cook fish cakes over a medium heat for 4 to 5 minutes on each side until golden brown.

Store in a warmed oven while you poach your eggs.

Poached eggs

Pour 2 tablespoons of vinegar into the poaching water.

Bring the water to a boil, then reduce temperature.

When water reaches a gentle simmer, crack an egg into a ladle then gently transfer eggs into simmering water.

The egg whites will coagulate instantly & the vinegar will change the pH level of the poaching water.

Poach the eggs for 3 minutes spooning the simmering water over the eggs.

When the whites become opaque and feel firm to the touch they are done.

Gently remove eggs with a slotted spoon and lay them on sheets of paper towel to dry

Serve fish cakes with a side salad, avocado and topped with poached eggs.

Tip: Adding an egg, to dishes is a very cheap way of providing a healthy, protein packed meal.