Kedgeree

Kedgeree

Serves 6

  • 2 large free-range eggs

  • 680 g undyed smoked haddock fillets, from sustainable sources, ask your fishmonger, pin-boned

  • 2 fresh bay leaves

  • 170 g long grain or basmati rice

  • sea salt

  • 1 knob pure butterghee

  • 1 thumb-sized piece fresh ginger, peeled and grated

  • 1 medium onion, or 1 bunch of spring onions, finely chopped

  • 1 clove garlic, peeled and finely chopped

  • 2 heaped tablespoons curry powder

  • 1 tablespoon mustard seeds

  • 2 tomatoes, deseeded and chopped

  • juice of 2 lemons

  • 2 good handfuls fresh coriander, leaves picked and chopped

  • 1 fresh red chilli, finely chopped

  • 1 small pot fat-free natural yoghurt

Boil the eggs for 10 minutes, then hold under cold running water. Put the fish and bay leaves in a shallow pan with enough water to cover. Bring to the boil, cover and simmer for about 5 minutes, until cooked through. Remove from pan and leave to cool. Remove the skin from fish, flake into chunks and set aside.



Cook the rice in salted water for about 10 minutes and drain. Refresh in cold water, drain again, and leave in the fridge until needed. Melt the butterghee in a pan over a low heat. Add the ginger, onion and garlic. Soften for about 5 minutes, then add the curry powder and mustard seeds. Cook for a further few minutes, then add the chopped tomatoes and lemon juice.



Quarter the eggs. Add the fish and rice to a pan and gently heat through. Add the eggs, most of the coriander and the chilli and stir gently. Place in a warm serving dish. Mix the rest of the coriander into the yoghurt and serve with the kedgeree.

Nutritional Information

Kedgeree

Spicy rice, smoked haddock and boiled eggs

0 foodies cooked this
The best of British meets Indian spice, this old colonial breakfast dish is great any time of day
Serves 6
50m
Super easy
Method

This is a traditional British breakfast from colonial India and it's a lovely little dish, with a nice balance of spicy and smoky flavours. It makes a tasty lunch or supper too – so get stuck in!

Boil the eggs for 10 minutes, then hold under cold running water. Put the fish and bay leaves in a shallow pan with enough water to cover. Bring to the boil, cover and simmer for about 5 minutes, until cooked through. Remove from pan and leave to cool. Remove the skin from fish, flake into chunks and set aside.

Cook the rice in salted water for about 10 minutes and drain. Refresh in cold water, drain again, and leave in the fridge until needed. Melt the butterghee in a pan over a low heat. Add the ginger, onion and garlic. Soften for about 5 minutes, then add the curry powder and mustard seeds. Cook for a further few minutes, then add the chopped tomatoes and lemon juice.

Quarter the eggs. Add the fish and rice to a pan and gently heat through. Add the eggs, most of the coriander and the chilli and stir gently. Place in a warm serving dish. Mix the rest of the coriander into the yoghurt and serve with the kedgeree.

Nutritional Information Amount per serving:
  • Calories 260 13%
  • Carbs 22.3g 9%
  • Sugar 1.1g 1%
  • Fat 6.7g 10%
  • Saturates 2.9g 15%
  • Protein 26.9g 60%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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