Smoked Haddock Kedgeree
A UK breakfast recipe with 600 kcal and 49g of protein per serving, costing roughly £3.10 to make.
600kcal
49gProtein
63gCarbs (est.)
17gFat (est.)
£3.10Per serving
Ingredients
- smoked haddock fillet150g
- basmati rice75g, uncooked
- egg1
- frozen peas40g
- butter10g
- medium curry powder1 tsp
Method
- Rinse the basmati rice under cold water until the water runs clear, then simmer it in 175ml boiling water with the curry powder for 10 minutes, until the water is absorbed. Take off the heat, cover, and rest for 5 minutes.
- Meanwhile, lower the egg into boiling water and simmer for 7 minutes for a just-set yolk. Cool under cold running water, then peel.
- Poach the haddock in barely simmering water for 4-5 minutes, until it is opaque all the way through and flakes easily with a fork. Drain, then flake into large pieces, discarding any skin and bones.
- Stir the frozen peas and butter through the hot rice, cover, and leave for 2 minutes until the peas are bright green and heated through.
- Fold the flaked haddock gently through the rice, quarter the egg and set it on top to serve.
Meal-prep note
Cook the rice and fish a day ahead and chill within an hour of cooking. Reheat once until piping hot and add the egg fresh. Cooked rice should not be kept longer than 24 hours in the fridge.
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Calories and protein are set per recipe; carbs and fat are estimated from the remaining calories and the recipe's main carb source, so treat them as a close guide rather than a lab measurement. Prices are rough per-serving estimates for UK supermarkets and vary by store and season. Nothing here is medical or dietary advice.