Poached egg, smoked salmon and spinach – the breakfast of kings!

Smoked salmon and spinach

Poached egg, smoked salmon and spinach from the Hairy Dieters is truly the breakfast of kings! Whether you’re on a diet or not, this recipe is a proper treat and is super healthy at just over 200 calories.

Be generous with the nutmeg and black pepper, don’t overcook the spinach (it only needs about a minute in the pan) or your egg as the runny yolk into the salmon and spinach is pure heaven in your mouth.

Good quality smoked salmon can be expensive, but Sainsbury’s are currently selling 100g of Harbour Smokehouse Salmon for only £2 per pack. Fill your boots and make Posh Prawn Cocktail while you’re at it!

Recipe: Poached egg, smoked salmon and spinach

Calories: 205 calories per portion

Serves: 2

Book: Hairy Dieters – Eat for Life

Prep time: Approx 5 mins

Cooking time: Approx 5 mins


  • 1 tsp white wine vinegar
  • 2 very fresh medium eggs
  • 10g butter
  • 100g young spinach leaves (trimmed if necessary)
  • Good pinch of freshly grated nutmeg
  • 4 slices of smoked salmon (about 75g)
  • Flaked sea salt
  • Ground black pepper

Cost per portion: Approx *£1.66 *cost based on Tesco prices – December 2022

Method: Half-fill a medium non-stick saucepan with water, add the vinegar and bring it to the boil. Don’t forget the Hairy Dieters’ special tip for perfect poaching. Place the eggs, still in their shells, into the boiling water for precisely 20 seconds. Remove them carefully with a slotted spoon and turn the heat down so the water is simmering gently.

Crack the eggs gently into the water, let them drop to the bottom of the pan and cook for 3 minutes. The water should be gently bubbling and the eggs will rise to the surface when they are nearly ready. If they do stick to the bottom of the pan, give them a gentle nudge with a spoon.

While the eggs are cooking, melt the butter in a large non-stick frying pan over a medium heat. Add the spinach and sprinkle with a grating of nutmeg, salt and freshly ground black pepper.

Cook the spinach for 1-2 minutes until the leaves are wilted. Divide it between warmed plates and top each pile of spinach with smoked salmon.

Remove the eggs from the simmering water with a slotted spoon, drain briefly and place on top of the smoked salmon. Season with a little extra pepper and serve immediately.


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