Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Poached haddock with egg and spinach on toast
Haddock poached in milk with a soft egg and wilted spinach.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 250 g of haddock poaches through in 6 to 8 minutes at a bare simmer
- Photograph the finished plate
- Time
- About 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 365 kcal
- per serving
- Protein
- 40 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, fish, gluten, milk. Check the labels on packaged ingredients:
- wholemeal bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Bring the milk to a bare simmer in a shallow pan, lower in the haddock and poach gently for 6 to 8 minutes. The surface should barely move.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Lift the fish out onto a plate and flake it, discarding any skin and checking for bones.
Wilt the spinach in a dry pan for 2 minutes, then press it in a sieve until it stops dripping.
Poach the eggs in a separate pan of barely simmering water for 3 to 4 minutes.
Cooked when: the whites are set and the yolks are firm.
Toast the wholemeal bread, pile on the spinach and the flaked haddock, top each with an egg and scatter over the chives.
The useful detail
Keep the milk at a bare simmer and never let it boil. Haddock is a delicate fish and boiling tightens it within a minute into dry threads that no amount of sauce will fix.
Make it work for you
One serving is A slice of toast with half the haddock, half the spinach and one egg. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cod instead of haddock
Firmer and in larger flakes. The same timing.
Per serving: about 10 kcal more, about 2 g more protein, about the same fat.
Soya milk instead of dairy milk
Thinner poaching liquid, and it tastes faintly of the soya.
Per serving: about 20 kcal less, about the same protein, about the same fat.
Allergens: Adds soya, removes milk.
Sourdough instead of wholemeal
Chewier and less fibrous under a wet topping.
Per serving: about 10 kcal more, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A breakfast where the fish and the egg together carry close to 40 g of protein a serving, which very few breakfasts manage.
| Energy | 365 kcal |
|---|---|
| Protein | 40 g |
| Fat | 10 g |
| of which saturates | 4 g |
| Carbohydrate | 29 g |
| of which sugars | 10 g |
| Fibre | 5 g |
| Sodium | 670 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| milk | 310 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 155 kcal | 10.2 g |
| haddock | 250 g | FDC 171964Fish, haddock, raw | 185 kcal | 40.8 g |
| spinach | 200 g | FDC 168462Spinach, raw | 46 kcal | 5.7 g |
| eggs | 100 g | FDC 171287Egg, whole, raw, fresh | 143 kcal | 12.6 g |
| wholemeal bread | 80 g | FDC 172688Bread, whole-wheat, commercially prepared | 202 kcal | 10.0 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 732 kcal | 79.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Poached eggs do not keep; make those fresh.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 35 min · 300 kcal · 22 g protein per serving
Vegetarian