Rescue me kedgeree

Serves 4-6

  • 250 g basmati rice

  • 4 large free-range eggs

  • 2 lemons

  • 2 fresh bay leaves

  • 500 g undyed smoked haddock fillets, skin off, bones removed

  • olive oil

  • 1 knob of butter

  • 1 onion, finely chopped

  • 1 small bunch of fresh coriander, leaves picked, stalks finely chopped

  • 1 red chilli, deseeded and finely sliced

  • 1 heaped tablespoon Madras curry paste

  • Optional:

  • lemon wedges

  • natural yoghurt

  • chilli, sliced

If you reach a point when you've had too much rich food, this is the dish for you. It will slap your taste buds and bring them back round to life. It's breakfast, lunch or dinner – and the best hangover cure in the world.



Bring 2 large pans of salted water to the boil. Wash the rice till the water runs clear and all the starch has been washed away. Add the rice to one pan and cook for 2 minutes less than the cooking instructions.



Add the eggs and bay leaves to the other pan and squeeze in the juice of half a lemon. Add the squeezed lemon half to the pan and leave to simmer for 7–8 minutes, adding the haddock halfway through.



Meanwhile, get a large pan on a medium heat and add a drizzle of oil and the butter. Add the onion and fry for a few minutes, then add the coriander stalks and chilli and leave them to sweat. The slower you cook them, the sweeter they'll be.



When the rice is cooked, drain it, and put aside. After 3–4 minutes your haddock should be flaking apart; carefully pour most of the water away.



Transfer the eggs to a colander and rinse them under the cold tap until they're cool enough to peel. Discard the bay leaves and lemon half.



Add the curry paste to the pan of onions and stir it through, fry for 5 more minutes then take the pan off the heat. Tip in your rice and stir it through – don't totally mix, it's nice to have a bit of a marbled effect.



Roughly chop your peeled eggs into the pan, then flake over the haddock. Roughly chop most of the coriander leaves and add most of them to the pan with the juice from the remaining lemon. Gently fold it all together.



Pop the pan on a low heat for 5 minutes to get nice and hot, then have a taste and adjust the seasoning. You shouldn't need too much as the smoked fish gives it lots of flavour.



Get a fork and fold it over a few times to keep it nice and light. When you hear a great sizzling, take it off the heat, scatter over the reserved coriander, pop in some lemon wedges and serve with yoghurt and sliced chilli, if desired.



A pint of Guinness with a swig of port in it is fantastic with this – it might sound weird but it tastes great.

Nutritional Information

Method

If you reach a point when you've had too much rich food, this is the dish for you. It will slap your taste buds and bring them back round to life. It's breakfast, lunch or dinner – and the best hangover cure in the world.

Bring 2 large pans of salted water to the boil. Wash the rice till the water runs clear and all the starch has been washed away. Add the rice to one pan and cook for 2 minutes less than the cooking instructions.

Add the eggs and bay leaves to the other pan and squeeze in the juice of half a lemon. Add the squeezed lemon half to the pan and leave to simmer for 7–8 minutes, adding the haddock halfway through.

Meanwhile, get a large pan on a medium heat and add a drizzle of oil and the butter. Add the onion and fry for a few minutes, then add the coriander stalks and chilli and leave them to sweat. The slower you cook them, the sweeter they'll be.

When the rice is cooked, drain it, and put aside. After 3–4 minutes your haddock should be flaking apart; carefully pour most of the water away.

Transfer the eggs to a colander and rinse them under the cold tap until they're cool enough to peel. Discard the bay leaves and lemon half.

Add the curry paste to the pan of onions and stir it through, fry for 5 more minutes then take the pan off the heat. Tip in your rice and stir it through – don't totally mix, it's nice to have a bit of a marbled effect.

Roughly chop your peeled eggs into the pan, then flake over the haddock. Roughly chop most of the coriander leaves and add most of them to the pan with the juice from the remaining lemon. Gently fold it all together.

Pop the pan on a low heat for 5 minutes to get nice and hot, then have a taste and adjust the seasoning. You shouldn't need too much as the smoked fish gives it lots of flavour.

Get a fork and fold it over a few times to keep it nice and light. When you hear a great sizzling, take it off the heat, scatter over the reserved coriander, pop in some lemon wedges and serve with yoghurt and sliced chilli, if desired.

A pint of Guinness with a swig of port in it is fantastic with this – it might sound weird but it tastes great.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 494
    25%
  • Carbs 54.6g
    21%
  • Sugar 3.2g 4%
  • Fat 14.4g 21%
  • Saturates 4.5g 23%
  • Protein 36.6g 81%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

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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  • 250 g basmati rice

  • 4 large free-range eggs

  • 2 lemons

  • 2 fresh bay leaves

  • 500 g undyed smoked haddock fillets, skin off, bones removed

  • olive oil

  • 1 knob of butter

  • 1 onion, finely chopped

  • 1 small bunch of fresh coriander, leaves picked, stalks finely chopped

  • 1 red chilli, deseeded and finely sliced

  • 1 heaped tablespoon Madras curry paste

  • Optional:

  • lemon wedges

  • natural yoghurt

  • chilli, sliced