Kedgeree
found in Mains - Fish
6 SPs |
Prep: 15 minutes
Cook: 40 minutes
Difficulty:
Moderate
A healthy fish and egg based meal.
Ingredients
- 200g brown rice
- 400g smoked haddock fillets, cooked
- 4 eggs
- 4 sprays calorie controlled cooking spray
- 8 spring onions, finely chopped
- 1 garlic clove, crushed
- 1 red chilli, deseeded and thinly sliced
- 2 tsp ground ginger
- 2g curry powder (mild)
- 100g peas (fresh)
- 2 tbsp parsley
- 1g pepper
- (OPTIONAL) 1 tsp cumin seeds
Directions
1
Cook the brown rice in a saucepan of simmering water for 30-35 minutes, until tender.
2
At the same time, put the haddock into a large frying pan and cover with water. Simmer gently for 5-6 minutes. Drain, discard the skin and any bones, then flake the fish into large chunks.
3
Boil the eggs for 8-10 minutes. Cool in cold water, then shell them.
4
Heat a large frying pan or wok and spray with calorie controlled cooking spray. Gently fry the spring onions, garlic, chilli and ginger for 4-5 minutes. Drain the rice thoroughly and add to the frying pan with the curry powder, cumin and peas. Cook, stirring, for 1-2 minutes, then gently stir in the haddock and parsley or coriander. Season.
5
Serve, topped with quartered eggs, sprinkled with extra parsley or coriander.