Smoked salmon & scrambled eggs

Scrambled egg topped with smoked salmon

Serves 2

  • 30 g butter, plus a little extra for spreading

  • 6 large free-range eggs

  • 2 slices sourdough or crusty white bread, griddled or toasted

  • sea salt

  • freshly ground black pepper

  • 4 slices smoked salmon, from sustainable sources, ask your fishmonger

  • 1 lemon, quartered

Melt the butter in a small saucepan over a moderate heat until it's foaming. Whisk the eggs in a bowl and add to the saucepan. Stir the eggs continuously with something flexible like a spatula to get right into the corners, and cook until little pieces of cooked egg are surrounded by soft, smooth and still quite runny egg. The egg will continue to cook even when the heat is turned off, so undercook them slightly and leave them in the pan while you butter your toast. Season the eggs to taste and pour over the toast. Drape the salmon over the eggs and serve it with the lemon wedges. Add plenty of black pepper and serve immediately.

Nutritional Information

Smoked salmon & scrambled eggs

A breakfast classic on toast

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Put a plate of smoked salmon and eggs in front of anyone for breakfast and they'll thank you for it
Serves 2
10m
Super easy
Method

There's nothing better than a nice bit of smoked salmon and scrambled eggs. The best thing is if someone else makes it for you, so drop some hints!

Melt the butter in a small saucepan over a moderate heat until it's foaming. Whisk the eggs in a bowl and add to the saucepan. Stir the eggs continuously with something flexible like a spatula to get right into the corners, and cook until little pieces of cooked egg are surrounded by soft, smooth and still quite runny egg. The egg will continue to cook even when the heat is turned off, so undercook them slightly and leave them in the pan while you butter your toast. Season the eggs to taste and pour over the toast. Drape the salmon over the eggs and serve it with the lemon wedges. Add plenty of black pepper and serve immediately.

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 518
    26%
  • Carbs 17.3g
    7%
  • Sugar 0.2g 0%
  • Fat 33.9g 48%
  • Saturates 13.3g 67%
  • Protein 34.9g 78%
Of an adult's reference intake

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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