Kipper with herby Mediterranean vegetables
This is a great breakfast (or any meal) and is super fast. The kippers are left to stand in boiling water for a few minutes while you grill the courgettes and tomatoes, simple…
I like to remove the skin of the kipper before cooking because otherwise it causes the fish to curl up unattractively. But if you don’t care about that, don’t bother. You could also have the lovely vegetables more simply with a small smoked mackerel or trout fillet – no need for the pan of water.
1 small kipper (smoked herring) fillet, skin removed with a sharp knife
1 medium courgette, sliced lengthways into strips around ½ cm thick
2 medium tomatoes, halved, woody bit removed
Extra virgin olive oil
1 teaspoons dried oregano
Freshly ground black pepper
1. Boil the kettle. While the kettle is heating up place a small pan on a medium heat to warm before putting in the kipper and pouring on enough boiling water to cover. Take off the heat and leave to poach in the hot water for about 3 minutes.
2. Meanwhile heat the grill. Place the courgettes and tomatoes on a baking sheet or on the grill rack and cook until just softened. You are not looking for everything to be squishy, just heated through and softened slightly.
3. Arrange on a plate, sprinkle with olive oil to taste and scatter the dried oregano over the tomatoes.
4. Serve with the kipper.
Why this is good for you:
Kippers are smoked herrings. Because herrings are a wild cold water fish, they are rich in essential omega 3 fats you need for healthy skin and hair. Omega 3 helps prevent your blood from clotting too much and this helps bring more blood and nutrients to the whole of your body. Oregano, even dried, is high in antioxidants (provided you store it away from light and air) and has anti-fungal, anti-yeast and anti-microbial properties against bad bacteria in your gut. “Bad” bacteria and yeast are a major cause of skin problems and weight issues. They can be lowered, and good bacteria encouraged, by what you eat every day. Tomatoes and courgettes are a rich source of beneficial fibre and (more) antioxidants, which protect our bodies from inflammation and delay the ageing process. This breakfast is very light on carbohydrates (sugars) and free from grains so its super-healthy.