Kedgeree

Warmly spiced golden rice, flakes of smoked haddock and boiled eggs. Perfect for breakfast, brunch, lunch or dinner!
Kedgeree

Fragrant golden spicy rice with chunky flakes of smoked haddock and boiled eggs. Kedgeree is typically a breakfast or brunch meal, but we eat it as a main meal in our house.

Rice is high in carbs, but for some can be a well tolerated carb. For me personally, rice was one of my best carbs compared to pasta, bread and potatoes.

For this recipe, I use long grain brown rice which has been cooked and cooled. This is the perfect recipe for using leftover cooked rice, or you can use pre-cooked microwave brown/wholegrain rice instead.

It’s important to still incorporate small servings of carbs into meals but to obtain the optimal blood glucose level alongside eating carbs they need to be well-paired with protein and fats. In this kedgeree, the smoked haddock and boiled eggs help to pair the rice.

Feel free to add more fish and eggs to your liking and appetite! The more the better for helping to pair the rice and make this an enjoyable meal!

Kedgeree

Kedgeree

Warmly spiced golden rice, flakes of smoked haddock and boiled eggs. Perfect for breakfast, brunch, lunch or dinner!
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Breakfasts, Main Meals
Cuisine: British, Indian
Diet: Diabetic, Gluten Free
Keyword: brunch, eggs, fish, kedgeree, rice
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Free from: coconut, dairy, gluten, nuts
Servings: 4 servings
Calories: 286kcal
Author: Jo Paterson

Ingredients

  • 400 grams smoked haddock or any other smoked white fish fillets, skin-on, or skinless
  • 2 tsp olive oil or groundnut, or coconut oil
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds (optional)
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 2 tsp curry powder mild or hot to your taste
  • 2 cm fresh ginger peeled & finely grated
  • 1 whole clove of garlic crushed
  • 6 whole spring onions chopped
  • 8 whole cherry tomatoes halved
  • 1 whole red chilli (optional) finely chopped
  • 50 grams frozen peas
  • 200 grams wholegrain rice or basmati
  • 2 tbsp fresh coriander leaves chopped
  • 4 large eggs
  • ¼ tsp freshly ground black pepper

Instructions

  • Lay the fish fillets, skin side up in a large pan, cover with enough cold water so that they are just submerged. Bring to a simmer, then turn off the heat, cover and allow to poach for 5 minutes
  • Remove the fish from the pan with a slotted spoon and place it on a piece of kitchen towel to drain. Reserve the water the fish was cooked in for cooking the rice and/or for adding into the kedgeree as needed
    poached smoked haddock
  • If cooking rice from scratch: Rinse the uncooked rice in a sieve under cold running water until the water runs clear to remove as much starch as possible and add to a saucepan with the poaching water (reserving 100ml – a small cupful). Return to the boil and cook for 10-12 minutes, stirring occasionally until tender
  • Boil the eggs to your liking then drain in a sieve under cold running water, or place in iced water until they are cool enough to handle
  • Save a few of the coriander sprigs for garnishing the kedgeree then trim and roughly chop the rest and set aside
  • Heat the oil in a large non-stick frying pan, add the cumin seeds and mustard seeds, stirring and cooking until spluttering
  • Add the ground cumin, turmeric, and curry powder, stir well, then add the spring onions, cooking until softened. If using fresh chili, add at this point
    kedgeree instructions
  • Add the ginger and garlic and a drop of extra oil if needed, cooking until fragrant
  • Add the cherry tomatoes and fry over medium heat for 2 minutes, stirring
  • Drain the rice and tip into the frying pan, or add cooked microwave rice, or precooked and cooled rice and stir to incorporate the spices and onions, adding additional splashes of poaching water as needed so that the kedgeree doesn't dry out too much
  • Flake the cooked haddock and add to the pan. Add the frozen peas, chopped coriander, and plenty of freshly ground black pepper and mix well. Continue to heat on medium-low until the fish, rice, and peas are heated through
  • Peel the eggs and cut them into quarters. Tip the rice mixture into a warmed serving dish, dot with the quartered eggs, scatter a few coriander leaves over the top, and serve
    Kedgeree served

Nutrition

Calories: 286kcal | Carbohydrates: 16g | Protein: 34g | Fat: 9g | of which saturates: 2g | Fibre: 2g | of which sugars: 1g

Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used

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