Portuguese Smoked Trout Breakfast with Soft Egg, Crushed Potato and Pimentão
A Portuguese cafe-style pequeno-almoço — flaked smoked trout over warm crushed potato with a soft-cooked egg, smoky pimentão, parsley and olive oil. Smoked trout and egg together carry a meaningful dose of B12, the vitamin involved in red-cell formation and nerve function — both areas that often run thin in autoimmune thyroid conditions.
- Prep
- 5 min
- Cocción
- 12 min
- Total
- 17 min
- Porciones
- 1
Ingredientes
- 70ghot-smoked trout fillet, flaked (skinless)
- 1large (50g)egg
- 110g (cooked)baby potatoes, halved and lightly crushed
- 12gextra virgin olive oil (about 1 tbsp)
- 1/2tsp (1g)smoked pimentão (sweet)
- 1tbsp (3g)flat-leaf parsley, chopped
- 1tsp (5g)lemon juice
- 1clove (3g)garlic, smashed
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
Bring a small saucepan of salted water to a boil. Drop in the egg and set a timer for 6.5 minutes for a soft yolk. While it cooks, place the potatoes in a separate small pot, cover with cold salted water, and bring to a boil. Cook 8 minutes until tender, then drain.
- 02
Crush the warm potatoes lightly with a fork — break the skins, keep some shape.
- 03
In a small skillet, warm the olive oil over medium with the smashed garlic for 90 seconds, until fragrant. Discard the garlic. Stir in the pimentão off the heat.
- 04
Toss the crushed potatoes with the warm pimentão oil, half the parsley, a pinch of salt and the lemon juice.
- 05
Peel the soft egg under cool running water. Plate the potatoes, scatter the flaked smoked trout on top, and rest the soft egg on the side. Slice the egg open just before eating.
- 06
Finish with the remaining parsley, a crack of black pepper, and a small extra drizzle of olive oil if desired.
Nutrición (por porción)
- Calories
- 385kcal
- Protein
- 23g
- Carbs
- 22g
- Fat
- 22g
- Fiber
- 3g
- Selenium
- 32mcg
- Zinc
- 1.4mg
- Iron
- 2mg
- B12
- 5.5mcg
- Iodine
- 35mcg
- Sodium
- 480mg