Smoked Haddock with poached egg

Try alternative green vegetables

Smoked Haddock with poached egg is a reasonably priced traditional English dish packed with healthy options. It will not break the bank but it will provide healthy nourishment. Best of all it is easy to cook.

There are various ways to cook the fish and the egg but here is how I cook this meal adding new potatoes and peas. It offers perfectly cooked fish and lovely poached eggs with soft runny yolks.

The Potatoes

Wash and halve the amount of new potatoes desired. There is no need to peel the potatoes simply pop them into a pan of slighted salted water and bring to the boil. Simmer for around ten minutes so the potatoes are par boiled.

The Smoked Haddock

While the potatoes are cooking put your oven onto a medium heat. Take a baking tray and some kitchen foil placing each fillet of smoked haddock in a generous sized piece of kitchen foil, big enough to cover the fish and a portion of potatoes. Add a generous knob of butter onto each piece of fish. You can use a low fat option spread including a margarine as long as you ensure it is suitable for cooking.

Combine the two

When the potatoes are slightly softened drain and add to the fish. Divide the potatoes between each piece of fish - into portion size. Sprinkle with black pepper and seal each packet. Add the packets to the baking tray and cook in the centre of a medium heat oven for about 15 minutes. When the fish parcels are ready there should be a lovely aroma coming from the oven and the fish should be translucent and flake easily.

While the fish is cooking

Put two pans of water on the hob to boil. One will be to add frozen garden peas to for just a few minutes before serving the dish. If you are using fresh garden peas cook in your usual way. They will take a little longer.

The other pan is for the eggs

One egg per person is usually sufficient but you can serve two each if preferred. Crack the eggs onto a small plate ensuring they are separate and that the yolks do not break.

The water in the egg pan should be a couple of inches deep. When the water is boiling gently slide the eggs, one at a time into the hot water. Reduce the heat slightly and after two minutes turn it off. If you want poached eggs with soft runny yolks remove the pan from the heat and then the eggs from the pan after one to two further minutes.

Gently remove the eggs using a slatted spoon utensil draining thoroughly.

Serving this meal

While the eggs are quickly cooking take the baking tray from the oven and place each fish and potato parcel on each plate. This means the eggs can be placed straight on top of the cooked fish.

Place the peas at the side of each plate and serve with bread and butter also if you prefer. You can cut out the peas and potatoes if you want to.

I like a splash of apple cider vinegar and ground sea salt on my meal while my husband likes brown sauce.

The butter however means sauces are unnecessary and simply down to individual taste.

This meal is easily sourced and is a light healthy non-meat option.

Once you have mastered the basics of this meal get adventurous and mix it up.