Smoked Mackerel & Poached Egg on a bed of Kale

This is one of my favourite brunch dishes. It provides an optimal proportion of fats and protein with minimal carbs, vital for an energy-packed day.

Requiring minimal prep and cooking time, this recipe is ideal as a quick breakfast before work or on a lazy Sunday morning.


Serves 1

Approximate nutrition per serving: 430kcal / 35.3g fat / 13.2g saturated fat / 5.4g total carbs / 3.5g fibre / 22.6g protein.


  • 1 smoked mackerel fillet
  • 2 handfuls organic kale
  • 1 free-range egg, I use Clarence Court
  • 1 tablespoon butter / ghee
  • Zest of 1 lemon
  • Pinch of sea salt


  1. Preheat the oven to 180ºC.
  2. Grate the zest of half a lemon onto the mackerel fillet, wrap in tin foil and place onto a tray.
  3. Place in the oven and warm through, usually about 15 minutes.
  4. In the meantime, steam the kale until cooked, about 7 minutes.
  5. When the mackerel and kale are nearly ready, poach the egg for 4 minutes. This gives a runny yolk but cooked white.
  6. Transfer the kale to a bowl, grate in the remaining zest of the lemon, add half of the tablespoon of butter / ghee and combine well.
  7. Serve the poached egg on top of the mackerel, on a bed of kale with a sprinkle of sea salt and the remaining butter / ghee.



2 thoughts on “Smoked Mackerel & Poached Egg on a bed of Kale

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