Fuel8
Get the app

Dinner

Smoked Mackerel Hash with a Fried Egg

Fried potato and spring onion with flaked smoked mackerel and spinach folded through, topped with a fried egg and horseradish. 28 g of protein for 538 kcal.

Calories
538kcal
Protein
28g
Fat
32g
Carbs
34g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

  • Milk
  • Eggs
  • Fish
  • Creamed horseradish is made with cream and often egg yolk. Plain grated horseradish carries neither.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Smoked mackerel80 g

    Smoked mackerel is a quarter fat by weight. Eighty grams is one small fillet and it is enough to season the whole pan. As sold. Most of the fat in any dish it is in.

  • Potato180 g

    Raw, peeled weight.

  • Egg1 large, about 55 g
  • Spring onion30 g
  • Spinach60 g
  • Olive oil5 g
  • Creamed horseradish2 tsp (12 g)

Cooking this one?

Add it to your shopping list and keep looking. The list adds the quantities up across everything you pick.

Method

  1. Boil the potato in small dice for six minutes until just tender, and drain well.

  2. Fry the potato in the oil over a medium-high heat for ten minutes, turning only every few minutes so the sides crisp.

  3. Add the spring onion for a minute, then the spinach until it wilts, then the mackerel in flakes, skin removed. Toss for a minute to warm through and season with pepper.

  4. Fry the egg in the corner of the same pan, or in a second sprayed one, until the white is set and the yolk is not.

  5. Serve with the egg on top and the horseradish on the side.

Worth knowing

  • Smoked mackerel is salty enough that the hash needs no salt at all. Taste before you reach for it.
  • The potatoes crisp only if the pan is not crowded and they are left alone. Stirring them constantly gives you soft potatoes.

More like this

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Or leave your name and email for new recipes and what we add next. No more than that.

You’ll get a confirmation email first. Nothing else until you click the link in it.

This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.