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breakfastpescatarianNordic

Smoked Mackerel Scramble with Sautéed Spinach and Mushrooms

A hearty Nordic-inspired breakfast featuring a protein-packed smoked mackerel and egg scramble paired with a nutrient-dense side of sautéed spinach and mushrooms. This meal is rich in omega-3 fatty acids and healthy fats, offering sustained energy with minimal glycemic impact.

Smoked Mackerel Scramble with Sautéed Spinach and Mushrooms

Instructions

1
Prepare Ingredients
preparation

Flake the smoked mackerel into small bite-sized pieces using a fork. Whisk the eggs in a bowl with salt and pepper until fully combined. Chop the fresh dill finely and set aside.

💡 Flake the mackerel ahead of time and store in the fridge to save prep time in the morning.
2
Prepare Side Ingredients
preparation

Rinse the spinach thoroughly and pat dry. Slice the mushrooms thinly and mince the garlic cloves.

💡 Use pre-washed spinach to cut down on prep time if you're in a rush.
3
Start Sautéing Vegetables
sautéing

Heat olive oil in a large skillet over medium heat (about 160°C). Add minced garlic and sauté for 1 minute until fragrant, then add sliced mushrooms. Cook for 4-5 minutes, stirring occasionally, until mushrooms are golden and softened.

💡 Avoid overcrowding the pan to ensure the mushrooms brown rather than steam.
4
Begin Scramble
scrambling

In a separate non-stick pan, melt butter over medium-low heat (about 120°C). Pour in the whisked eggs and gently stir with a spatula, allowing them to cook slowly for 2-3 minutes until just beginning to set with soft curds forming.

💡 Keep the heat low to avoid overcooking the eggs; they should remain creamy.
5
Add Spinach to Side
sautéing

Add spinach to the skillet with mushrooms, stirring to combine. Cook for 1-2 minutes until the spinach wilts and turns bright green, ensuring it doesn’t overcook.

💡 Add spinach in batches if the pan is too full; it reduces significantly in volume.
6
Finish Scramble
scrambling

Add flaked smoked mackerel to the eggs, stirring gently for 1 minute to warm through. Fold in cream cheese until it begins to melt, about 30 seconds. Remove from heat, then stir in fresh dill and a squeeze of lemon juice for brightness.

💡 Remove the pan from heat just before the eggs are fully set; residual heat will finish cooking them.
Prep Time
10 Min
Cook Time
10 Min
Per Serving
924kcal
Protein38%
Carbs4%
Fat57%
Glycemic Load
4.2 (Low)
Nutrition Information
PreparedRaw ingredients
Energy924 kcal· 46%
Protein78 g· 156%
Carbohydrates9 g· 3%
Carbs (absorbed)6 g· 2%
Dietary Fiber3 g· 12%
Fat52 g· 74%
Saturated Fat14 g· 70%
Monounsaturated Fat21 g· 84%
Polyunsaturated Fat9 g· 82%
Trans Fat0 g· 0%
Cholesterol240 mg· 80%
Sodium1600 mg· 80%
Potassium1400 mg· 40%
Calcium160 mg· 16%
Magnesium90 mg· 24%
Phosphorus740 mg· 106%
Iron6 mg· 43%
Zinc9 mg· 90%
Copper0.40 mg· 40%
Selenium60 µg· 109%
Iodine60 µg· 40%
Vitamin C12 mg· 15%
Vitamin A2100 µg· 263%
Vitamin D11 µg· 55%
Vitamin E6 mg· 50%
Vitamin K290 µg· 387%
Vitamin B10.30 mg· 27%
Vitamin B21.6 mg· 114%
Vitamin B60.90 mg· 64%
Vitamin B127 µg· 280%
Folate220 µg· 110%
Niacin8 mg· 50%
Biotin40 µg· 80%
Pantothenic Acid3 mg· 50%
Salt Equivalent4 g· 67%

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