← NUTRITIONBreakfast
Smoked Mackerel & Eggs
Cheap oily fish for the omega-3s and eggs for the protein — a five-minute recovery breakfast with no cooking of the fish. Ready-flaked, straight in.
- CALORIES
- 450 kcal
- PROTEIN
- 34 g
- CARBS
- 3 g
- FAT
- 33 g
- →1 smoked mackerel fillet (about 90 g), flaked
- →3 whole eggs, beaten
- →1 tsp oil
- →Black pepper, lemon
- 01Scramble the eggs gently in the oil over medium-low heat.
- 02Fold the flaked mackerel through at the end to warm it.
- 03Finish with pepper and lemon — no salt, the fish is salty enough.
Oily fish twice a week is worth building in. Serve on rye or with half an avocado if you need more calories.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.