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Speedy kedgeree
This recipe can be served for breakfast or brunch as well as a main meal.
What you need
- 225 g smoked haddock fillets
- 50 g butter
- 175 g cooked long grain rice
- 4 shelled hard-boiled eggs, chopped
- seasoning
- 1 egg, beaten
Method
Poach fish gently in simmering water for 10 min or until tender. Drain well and flake, discarding any skin or bones.
Melt butter in a frying pan. Stir in rice and fish and heat through gently. Fold in hard-boiled eggs and season. Stir in beaten egg and continue cooking gently until mixture is creamy and piping hot.
Serve immediately.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 396 kcal/serving Fat 9.84 g/serving Carbohydrates 142.60 g/serving Glycaemic Index 54 Glycaemic Load 19.60 
Serving suggestion
Garnish with chopped fresh parsley.
Cook's tip
Use speciality rice like wild or basmati.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1658 | 990 | 10475 | 8350 |
| Energy (kcal) | 396 | 236 | 2500 | 2000 |
| Protein (g) | 24.3 | 14.5 | ||
| Carbohydrate (g) | 35.7 | 21.3 | 345 | 275 |
| Fat (g) | 16.5 | 9.84 | 95 | 70 |
| Fat (saturated) (g) | 8.19 | 4.89 | ||
| Fibre (g) | 0.57 | 0.34 | ||
| Sodium (mg) | 603 | 360 | ||
| Salt (equivalent) (g) | 1.51 | 0.90 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 211 | 126 | 800 |
| Vitamin B-12 (µg) | 1.47 | 0.88 | 1 |
| Vitamin B-6 (mg) | 0.37 | 0.22 | 2 |
| Vitamin C (mg) | 0.00 | 0.00 | 60 |
| Vitamin D (µg) | 47.5 | 28.3 | 266 |
| Vitamin E (mg) | 1.06 | 0.63 | 10 |
| Zinc (mg) | 1.37 | 0.82 | 15 |
| Calcium (mg) | 69.8 | 41.6 | 800 |
| Folate (mcg) | 38.3 | 22.9 | 200 |
| Iron (mg) | 1.95 | 1.16 | 14 |
| Magnesium (mg) | 47.1 | 28.1 | 300 |
| Niacin (mg) | 3.60 | 2.15 | 18 |
| Pantothenic acid (mg) | 1.24 | 0.74 | 6 |
| Riboflavin (mg) | 0.33 | 0.20 | 1.6 |
| Phosphorous (mg) | 292 | 174 | 800 |
| Thiamin (mg) | 0.09 | 0.05 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Gluten free
Peanut free
Shellfish 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 seasoning 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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