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Smoky kedgeree
An all-in-one meal for breakfast, lunch or any time of day.
What you need
- 675 g smoked haddock, skinned
- 1 pinch ground mace
- 600 ml milk
- 275 g basmati rice, rinsed and drained
- 1 medium onion, peeled and sliced
- 50 g butter
- 1/2 tsp curry powder, or to taste
- 50 g peeled prawns
- 3-6 tsp fresh parsley, chopped
- 3 eggs, hardboiled and shelled
Method
Place the fish and mace in a frying pan. Cover with milk. Bring to the boil then simmer for about 15 min until fish is just cooked. Remove fish from the milk. Leave to drain and cool slightly.
Flake the fish, discarding the bones. Keep warm.
Tip the rice into the milk and cook for about 8-10 min until just cooked.
Meanwhile, fry the onion in the butter for 2-3 min until softened. Add the curry powder. Cook for 1 min.
Drain rice well. Carefully toss the fish, rice, onion mixture, prawns and parsley together before spooning into a warmed serving dish. Arrange eggs on top.
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Preparation 15 minutes Cook 23 minutes Total 38 minutes -
Energy 720 kcal/serving Fat 3.87 g/serving Carbohydrates 261.57 g/serving Glycaemic Index 55 Glycaemic Load 36.31 
Serving suggestion
Garnish with chopped fresh parsley and serve with lemon wedges.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3014 | 610 | 10475 | 8350 |
| Energy (kcal) | 720 | 146 | 2500 | 2000 |
| Protein (g) | 66.7 | 13.5 | ||
| Carbohydrate (g) | 65.7 | 13.3 | 345 | 275 |
| Fat (g) | 19.1 | 3.87 | 95 | 70 |
| Fat (saturated) (g) | 9.76 | 1.98 | ||
| Fibre (g) | 1.33 | 0.27 | ||
| Sodium (mg) | 1721 | 348 | ||
| Salt (equivalent) (g) | 4.30 | 0.87 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 306 | 62.2 | 800 |
| Vitamin B-12 (µg) | 4.18 | 0.85 | 1 |
| Vitamin B-6 (mg) | 1.03 | 0.21 | 2 |
| Vitamin C (mg) | 4.43 | 0.90 | 60 |
| Vitamin D (µg) | 60.9 | 12.3 | 266 |
| Vitamin E (mg) | 1.56 | 0.32 | 10 |
| Zinc (mg) | 2.92 | 0.59 | 15 |
| Calcium (mg) | 367 | 74.5 | 800 |
| Folate (mcg) | 64.6 | 13.1 | 200 |
| Iron (mg) | 4.33 | 0.88 | 14 |
| Magnesium (mg) | 154 | 31.3 | 300 |
| Niacin (mg) | 11.4 | 2.31 | 18 |
| Pantothenic acid (mg) | 2.04 | 0.41 | 6 |
| Riboflavin (mg) | 0.61 | 0.12 | 1.6 |
| Phosphorous (mg) | 830 | 168 | 800 |
| Thiamin (mg) | 0.24 | 0.05 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Gluten free
Peanut free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible ground mace or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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