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SUPER HEALTHY KEDGEREE

July 16, 2015

Eating healthily doesn’t always need to take a lot of time, salad, stir fry, pre-roasted veg with pasta are some of my standby quick meals. This kedgeree is also on the list now taking just 30 minutes to prepare and cook.

Not a true kedgeree I know but very simple to prepare and loaded with vegetables and spices this made a hearty supper for two. You could replace the veg with any of your choice – fresh or frozen.

150g basmati – you could use brown I had some with wild rice to use up
130g smoked mackerel fillet – no need to be exact this was the weight of my two fillets when skinned!
2 free range or organic eggs
100g frozen petit pois
100g frozen edamame beans
1 tbsp mild rapeseed oil or coconut oil
1 clove garlic, crushed
1 large or 2 small onions, finely chopped
1 tbsp mild curry powder
1 tsp ground turmeric
1 tsp cumin
6 crushed cardamom pods
Freshly ground black pepper
A little sea salt, if required
4 tbsp finely chopped flat leaf parsley
1 lemon halved

METHOD

1. Cook the rice according to the instructions on the pack then drain and keep warm until ready to use.

150g of rice

150g of rice

2. Meanwhile, remove the skin and flake the smoked mackerel.

Flake the mackerel

Flake the mackerel

3. Hard boil the eggs in a pan of boiling water for 6 minutes then cool rapidly under the tap for a minute then set aside to fully cool before peeling and slicing into quarters.

4. Add the oil to a large saucepan and sweat the garlic and onion for a minute or so before adding the spices. Let them gently cook for a further few minutes, taking care not to let them burn, until the onions are soft.

5. Stir the cooked rice into the onion and spice mixture until evenly coated. Add the frozen petits pois and edamame beans and cook for another few minutes to let them soften. Gently fold in the flaked smoked mackerel and hard boiled eggs.

Gently mix together

Gently mix together

6. Season with pepper – you may not need any salt due to the fish and spices.
Add the parsley and carefully stir. Taste to check the seasoning and serve with a lemon wedge on each plate.

Serve with a lemon wedge

Serve with a lemon wedge

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