Make sure there is nothing fishy about your healthy diet with this Poached Egg, Smoked Fish, and Green Bean Salad recipe – ideal for breakfast, brunch or lunch.
This vibrant plate marries two protein powerhouses in a single dish. The salty, deeply savoury notes of smoked fish with the crisp, garden-fresh snap of blanched green beans and the bite of zesty red onion. The poached egg creates a rich, natural dressing that ties every bright, lemony bite together.
Ingredients
- 4 eggs
- Salt and pepper
- 1 lemon
- 2 handfuls fine green beans
- ½ red onion, sliced into rings
- 200g packet smoked fish fillets
- Handful dill, finely chopped
- Olive oil, for drizzling
Smoked fish, particularly oily varieties like snoek, mackerel, trout, and salmon, is a nutritional powerhouse packed with high-quality protein and heart-healthy omega-3 fatty acids. These essential fats are known to reduce inflammation and support cognitive function. Additionally, these fish are excellent sources of vitamin D, which is vital for bone health and immune support, and vitamin B12, which aids in energy metabolism and nervous system health.
Method
- For the poached eggs, fill a saucepan with water until about 8 cm deep. Add 5 ml (1 tsp) salt. Bring to a simmer over medium heat until small bubbles rise from the base of the pan.
- Zest half of the lemon (reserve for serving). Cut the lemon into wedges and add the juice of the zested wedges to the water (reserve remaining wedges for serving).
- Stir water in one direction to create a gentle whirlpool. Working with 1 egg at a time, crack an egg into a small bowl. Slide the egg from the bowl into the centre of the whirlpool, as close to the water as possible. Cook for about 3 minutes for a soft yolk, without stirring. Use a slotted spoon to remove the egg and drain on kitchen towel. Season with salt. Repeat with the rest.
- Cook the beans in the same saucepan for 2-3 minutes until bright green. Drain. Season with salt and pepper.
- Remove the skin and bones from the fish. Flake.
- Pack the beans, fish, onions and eggs on a platter. Scatter with dill, oil as well as the reserved lemon zest and wedges.
Images & recipe by The South African Poultry Association
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
