Per serving: 292 calories; 14.1g carbohydrates; 34.1g protein; 10.1g fat; 2.1g fibre
*nutritional data is indicative and may vary depending on the brand of ingredients used.

1. Put the smoked haddock into a heatproof dish, cover with cling film, puncture with a sharp knife and microwave on high power for 1 minute. Remove and leave to cool. Alternative: put the haddock into a shallow frying pan, cover sparingly with boiling water and simmer on a medium heat for about 4 minutes till cooked. Remove from the heat to cool a little.
2. Beat the egg and milk in a microwaveable bowl and season lightly with sea salt and freshly ground black pepper.
3. Put the bowl into the microwave and cook for 30 seconds on high power, stirring after 30 seconds and repeat in bursts of 10 seconds till the eggs are thick and creamy but not solidly set (the egg will continue to cook a little after it is removed from the microwave). Alternative: pour the beaten egg mixture into a non-stick frying pan and, stirring all the time, cook gently over a medium heat till thick and creamy.
4. While the egg is cooking, lift the cooked haddock onto a serving plate and using a knife and fork, divide into flakes.
5. Add the cooked eggs to the haddock.
6. Serve with a slice of rye bread on the side and scatter with masses of freshly chopped parsley, which adds flavour and goodness.