If you’re searching for a hearty breakfast that balances flavor, nutrition, and satisfaction, look no further than this Smoked Mackerel and Sweet Potato Breakfast Hash with Poached Eggs. This dish is a delicious, protein-packed morning meal that will fuel your body and awaken your taste buds.
What Is Smoked Mackerel and Sweet Potato Hash?
Smoked mackerel and sweet potato hash is a savory breakfast dish that combines the smoky richness of mackerel with the natural sweetness of roasted sweet potatoes. Finished with a creamy poached egg on top, this colorful breakfast offers texture, nutrition, and great taste all in one skillet. The hash is easy to make, requiring just a handful of fresh ingredients and 30 minutes of your morning time.
Health Benefits and Precautions
Health Benefits
This recipe is packed with nutrients. Smoked mackerel is a rich source of Omega-3 fatty acids, protein, and vitamins such as B12 and D. It supports heart health, brain function, and helps reduce inflammation. Sweet potatoes are full of fiber, antioxidants, and crucial vitamins like vitamin A, which is important for vision and immunity. Poached eggs add additional protein and essential fats that keep you full and energized throughout the morning.
Precautions
While smoked mackerel is nutritious, it is high in sodium. People watching their sodium intake should consume it in moderation. Also, those with fish allergies should avoid this recipe. Use pasture-raised eggs for the best quality and safe handling to reduce the risk of salmonella.
Smoked Mackerel and Sweet Potato Hash Recipe
Ingredients
- 1 medium sweet potato, peeled and diced
- 1 tablespoon olive oil
- 1/2 red onion, finely chopped
- 1 bell pepper (any color), diced
- 100g (about 3.5 oz) smoked mackerel, skin removed and flaked
- 2 large eggs
- 1 tablespoon vinegar (for poaching eggs)
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Cook the Sweet Potato: In a large skillet or non-stick frying pan, heat the olive oil over medium heat. Add the diced sweet potato and cook for about 10 minutes, stirring occasionally, until tender and lightly browned.
- Add Vegetables: Add chopped red onion and diced bell pepper to the skillet. Sauté for another 5 minutes until the vegetables soften and begin to caramelize.
- Add Smoked Mackerel: Gently fold in the flaked smoked mackerel. Cook for 2-3 minutes until heated through. Add salt and pepper to taste, keeping in mind that the mackerel may already be salty.
- Poach the Eggs: While the hash is finishing in the skillet, bring a pot of water to a gentle simmer. Add a tablespoon of vinegar to help the eggs hold their shape. Crack each egg into a small bowl and gently lower them one at a time into the simmering water. Poach for 3-4 minutes for a runny yolk, or longer if desired. Remove with a slotted spoon and drain on a paper towel.
- Assemble the Dish: Spoon the hash evenly onto two plates. Place a poached egg on top of each portion. Garnish with fresh parsley if using, and serve immediately.
This smoked mackerel and sweet potato breakfast hash is a whole meal on one plate—flavorful, filling, and full of nutrients. Perfect for weekend brunch or any day you want to start off strong. Enjoy this healthy twist on the classic breakfast hash, and feel good about what you’re fueling your body with.
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