Poached eggs

Poached eggs on granary toast

Serves 2

  • sea salt

  • 4 large free-range eggs

Get yourself a wide, casserole-type pan and fill it with boiling water from the kettle. Bring it to a light simmer over a medium heat, add a pinch of sea salt.



Crack one of your eggs into a cup and gently pour it into the water in one fluid movement. Repeat with the rest of the eggs. You'll see them begin to cook immediately – don't worry if the edges look a little scruffy. Depending on your pan, a really soft poached egg should take around 2 minutes and a soft to firm one will need 4 minutes (it depends on the size of the eggs and whether you're using them straight from the fridge). To check whether they're done, remove one carefully from the pan with a slotted spoon and give it a gentle push with a teaspoon. If it feels too soft (use your instincts), put it back and give the eggs a minute or two more in the water to firm up.



When they're ready, remove them to some kitchen paper to dry off and serve with buttered toast and a sprinkle of sea salt and freshly ground black pepper.



Jamie's top tips

Use the best-quality eggs you can afford. Remember: the better the quality, the better the flavour. You can tell whether an egg is fresh by cracking it on to a saucer. If the yolk stands up and the white isn't watery, it's as fresh as a daisy. The simplest way to store eggs is in the box you buy them in. Egg shells are porous and can absorb the odours of other foods so try to keep them away from anything strong-smelling, like fish.

Nutritional Information

Poached eggs

Soft in the middle and totally delicious

More Eggs recipes ->
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Perfect poached eggs are one of life's simple pleasures and easier than you think to get right
Serves 2
10m
Not too tricky
Print this recipe
Method

A perfectly cooked poached egg is one of the most brilliant things in the whole world! They can be a little tricky to get right, but if you make sure you use the freshest eggs you possibly can you shouldn't have any problems.

Get yourself a wide, casserole-type pan and fill it with boiling water from the kettle. Bring it to a light simmer over a medium heat, add a pinch of sea salt.

Crack one of your eggs into a cup and gently pour it into the water in one fluid movement. Repeat with the rest of the eggs. You'll see them begin to cook immediately – don't worry if the edges look a little scruffy. Depending on your pan, a really soft poached egg should take around 2 minutes and a soft to firm one will need 4 minutes (it depends on the size of the eggs and whether you're using them straight from the fridge). To check whether they're done, remove one carefully from the pan with a slotted spoon and give it a gentle push with a teaspoon. If it feels too soft (use your instincts), put it back and give the eggs a minute or two more in the water to firm up.

When they're ready, remove them to some kitchen paper to dry off and serve with buttered toast and a sprinkle of sea salt and freshly ground black pepper.

Jamie's top tips
Use the best-quality eggs you can afford. Remember: the better the quality, the better the flavour. You can tell whether an egg is fresh by cracking it on to a saucer. If the yolk stands up and the white isn't watery, it's as fresh as a daisy. The simplest way to store eggs is in the box you buy them in. Egg shells are porous and can absorb the odours of other foods so try to keep them away from anything strong-smelling, like fish.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 340
    17%
  • Carbs 15.5g
    6%
  • Sugar 1.3g 1%
  • Fat 24.0g 34%
  • Saturates 1.3g 7%
  • Protein 15.9g 35%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • sea salt

  • 4 large free-range eggs