Manx kippers with pea shoot & rocket salad

Oct 20, 2014

Kippers are my latest breakfast love and judging by the looks my clients shoot me when I suggest introducing kippers into their diets if I feel it would help them achieve their health goals, you either love them or you hate them! My granny used to make them for me, when I used to drop by for breakfast and I loved them back then, but for some odd reason, I’ve gone a whole 10 years plus without them in my life….until last weekend.

I took a trip to Billingsgate Market at the weekend as it’s the best place in London for great quality, sustainable and amazingly priced fish and I came away with the most delicious Manx kippers which I tried breakfast this morning and had to share with you as they were so delicious.

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The combination in this recipe is the perfect midweek breakfast if you’re tight for time and want something that will fill you up, keep your blood sugars and energy levels in check until lunchtime and isn’t too heavy on the stomach. Kippers are a little salty naturally so only eat them a few times a week and this makes room for all of the other delicious breakfasts out there!

Breakfast is my favourite meal of the day for so many reasons but mainly because it truly sets you up for the day ahead and sets your metabolism, hormone levels and blood sugar levels, for better or for worse, depending on which option you go for. I like to get something amazing in first thing so I know I’ve had one really healthy meal before I’ve started my busy day and this breakfast keeps me mentally on the ball and gives me tons of energy. I use an amazing organic extra virgin olive oil made by @TheGayFarmer which is a family run business, run by a gay farmer who uses olives from his mum’s small holding in north west Murcia in Spain.  I came across the oil at Maltby Street Market, sampled it and loved the taste, it’s totally delicious. You can try some for yourself directly from

Some of the benefits of kippers:

  • Kippers are rich in omega 3 and 6 fatty acids which have so many healthy benefits. These two essential fatty acids have cardiovascular-protective properties with their ability to reduce harmful triglycerides and high blood pressure whilst increasing the elasticity of the arteries, helping to reduce the risk of cardiovascular diseases.
  • Kippers contain an amazing fatty acid called DHA which is essential for the brain’s growth and development. DHA can also help to elevate mood, reduce mental stress and improve genereal cognition so as part of your breakfast they’re ideal if you require thinking power throughout the day and want to be in a happy mood!
  • Degenerative diseases such as Alzheimer’s and Parkinson’s are on the rise and we understand today that biochemical imabalances and nutritional deficiencies can be a huge trigger for the development of these disease, as with all other degenerative illnesses.  Deficiencies can develop for a whole host of reasons but the great thing about the body is that once these deficiencies have been identified, we can restore the levels in the body through a whole and varied diet and targeted supplementation. Antioxidant and anti-inflammatory compounds such as EPA, DHA and selenium are important building blocks for the prevention of these diseases so including kippers in the diet is a great way of elevating all these nutrients, in a very tasty way.
  • Lastly, herring is an eco-friendly and more sustainable fish when compared to other fish such as salmon and tuna. Because they are small, they are lower in toxic metals and PCB’s, another reason to enjoy kippers

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If you go to Billingsgate Fish Market, which I HIGHLY recommend you do as it’s a great morning outing and you’ll come away with so many fish goodies, then go early on a Saturday morning, around 6am or so, as you get a better pick of the best fish. For the best quality fish in the market, look for the James Nash and Son Ltd stand in the middle of the market, ask for Bill, and say Jess from Jessipes sent you and he’ll look after you 🙂 The kippers are from a stand on the right wall as you come into the main entrance, about half way down on your right. You’ll find a stand that specialises in kippers and Manx kippers are the Ferarris of the kipper world! I bought a box of Manx kippers for £14 and there were between 18-20 pairs of herring in there which works out at around 80 pence per kipper. This is where the hotels, top restaurants and best London fishmongers get their fish from, only it isn’t at the marked up price which you pay in all these places and it’s much fresher too! It is cheaper than supermarkets and so much better in every way. When you get them home, package them in pairs and put them in the freezer in zip lock bags.

As ever, share any photos of your creations with me on Twitter or Instagram @JessipesRecipe or #JessipesRecipes so I can see this amazing dish being preapred in your household too.

All the healthy best,

Jess x

Manx kippers with pea shoot & rocket salad
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The perfect midweek breakfast for a healthy glow and switched on brain with healthy fats from avocado and oily kippers.
Serves: 2 servings
  • 2 pairs of Manx kippers
  • 50g bag of mixed rocket, spinach and pea shoots
  • 1 handful of flat leaf parsley, chopped
  • 1 avocado, sliced
  • ½ lemon
  • extra virgin olive oil
  1. Boil the kettle and place two pairs of kippers, skin side down in a large shallow frying pan.
  2. Add boiling water to the pan on a medium heat with the lid on so the water is gently simmering.
  3. Whilst the kippers are poaching, plate up a large handful of greens and chopped up parsley to your plate, sparing a little parsley for decoration later.
  4. Split your avocado in two, removing the pit and cut your avoaco into thin slices. Transfer your sliced avocado onto your salad and dress with good quality extra virgin olive oil.
  5. By now the kippers will be poached so use a spatula to take them out of the water onto a seperate serving dish so you can de-skin and de-bone them before adding them into your salad.
  6. Squeeze the juice from half a lemon onto your salad and fish and finally sprinkle your fish with the remaining parsley to serve!
  7. Enjoy every bit.

Hi, I’m Jess! Nutritional Therapist  & Personal Trainer, sharing workouts & nutrition made simple from my island home in Menorca. My mission? To educate & inspire people to achieve & sustain their personal health & body shape goals. I love to hike, cook, and bring inspiring people together.


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