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As part of the Lion Eggsperts ‘Healthy eggs’ challenge, I decided to show you this great fish dish.

fish and egg dish lion eggsperts healthy egg recipe

While there’s nothing like fish in a rich creamy sauce, fish topped with a soft poached egg is a great substitute, giving you all the same creamy loveliness without the cream, butter or flour.  Tomatoes and balsamic vinegar provide the perfect tart, citrusy complement to the creaminess, as the base of this delectable stack.

ingredients vegetables and egg

If a colourful plate is a healthy plate, then anything made with this lovely lot just has to be good for you!!  I pair this dish with some sweet potatoes, chopped and baked until soft and then mixed with some kale.

swet potato kale

This recipe works well with any white fish or perhaps some salmon but here it is with some thick cut,  cod steaks.

You Will Need (per person):

1 portion of fish

1 medium free range egg

a handful of basil leaves

1 large tomato 

balsamic vinegar

1 spring onion.

fresh eggs

Method:

  • Lay out a sheet of greaseproof paper
  • Slice the tomato and place in a circle.  Scatter with torn basil leaves

tomato and basil fish and egg dish lion eggsperts healthy egg recipe

  • Drizzle the tomatoes with balsamic vinegar and a little black pepper.

tomato and basil fish and egg dish lion eggsperts healthy egg recipe

  • Lay the fish on top of the tomatoes

baked fish and egg fish and egg dish lion eggsperts healthy egg recipe

  • Wrap up in a  little parcel by scrunching the ends.

fish in paper fish and egg dish lion eggsperts healthy egg recipe

  • Bake for around 15 minutes at 200
  • Now you need to make your poached eggs.  To a large pan of simmering water add a splash of white vinegar.  Crack in your egg and cook for around 4 minutes depending on how you like your eggs.

fish and egg dish lion eggsperts healthy egg recipe

  • Serve the fish with a poached egg on each steak.

fish and egg dish lion eggsperts healthy egg recipe

**my first successful attempt at a poached egg!**

It tastes AMAZING, is fairly cheap to make and really quite good for you.  You don’t miss the creamy, fatty sauces at all and you feel full for hours.

Have a try and let me know what you think?

Love Rachel

x

 

 

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  • Louise Smith

    Mmm, this looks delicious. I haven’t got anything planned for dinner today so maybe I should poach some eggs?!

    Louise x

    Confessions of a Secret Shopper

  • Beautyqueenuk

    Hmm not sure how I feel about that, I can just about stomach salmon and scrambled egg or poached egg, but that’s about it x

    • VintageFolly

      Try it – honestly it’s a revelation!

  • i have to agree with beautyqueenuk, egg and fish is something im not too sure about , love them seperately though x

    • VintageFolly

      Lisa I promise you it’s really nice 🙂

  • fashion-mommy

    I must be the only person in the world who hates eggs! Love fish though.

    #ukbloggers

  • Laura

    Mmm this looks delicious, I’m not a fan of fish aside from seafood and salmon but I would definitely try this! xxx