Kedgeree

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Kedgeree: a curry-flavoured dish made with rice, fish, eggs and peas

A healthy version of a classic brunch that still packs a spicy punch

40 minutes

Serves 2

Rachel Clark

Recipe by: Rachel Clark | Health Promotion Manager

Our research shows that eating well and being a healthy weight reduce your risk of cancer. All our recipes help you incorporate our science into your everyday life – in a delicious way.

Rachel Clark

Recipe by: Rachel Clark | Health Promotion Manager

Our research shows that eating well and being a healthy weight reduce your risk of cancer. All our recipes help you incorporate our science into your everyday life – in a delicious way.

Ingredients

  • 150ml skimmed milk
  • 1 fillet skinless white fish, such as haddock (about 140g)
  • 160g frozen peas or petit pois
  • 120g brown rice (uncooked weight)
  • 150ml water
  • 1 teaspoon vegetable oil
  • 1 small onion, chopped
  • 1 teaspoon curry powder
  • Small handful parsley, chopped
  • 2 medium eggs, boiled to taste and peeled
  • ½ lemon, cut into wedges

CALORIES: 450

FAT: 9.3g

5 A DAY: 1.5

SALT: 0.4g

SUGAR: 5.5g

Method

  1. Heat the milk in a heavy-based saucepan over a high heat. Allow the milk to just start boiling before reducing the temperature until it is gently simmering. Add the fish to the simmering milk and poach for 3 minutes before adding the peas. Poach for a further 3–5 minutes, until the fish can be flaked easily.
  2. Drain the milk into another saucepan, flake the fish, and set aside the fish and peas until needed. Add the rice and water to the warmed milk. Cover the pan and cook over a medium heat for about 15–20 minutes, until most of the liquid has been absorbed and the rice is tender. Drain off any excess liquid, and add the fish and peas to the rice. Cover and set aside.
  3. Warm the oil in a pan over a medium heat. Cook the onion and the curry powder for about 5 minutes, until the onion is soft. Remove the pan from the heat; then add the onions to the rice, flaked fish and peas. Add the parsley and gently stir until mixed thoroughly.
  4. Spoon onto two warmed plates, top with boiled egg (whole if soft or sliced if hard-boiled) and a wedge of lemon.

This also tastes delicious served cold. If you make more than you need, store a portion in the refrigerator to eat the next day.


Diet, weight and cancer

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