Kedgeree. The classic smoked fish and rice dish. This family favourite is full of protein and packed with essential vitamins and minerals. No wonder it’s such a perfect quick healthy meal!
So, happy Friday everyone! It’s a quick kedgeree fish recipe today as its been an extremely busy week for me.
I’ve been trying to finish off a load of recipes in preparation for my two weeks of being a volunteer at the Commonwealth Games here in Glasgow. 🙂
Monday started with a challenge as on beginning my gym routine, I found out that my iPod battery was flat. Not a great issue you might think, but I need music to get me going on the treadmill especially on a Monday morning!
Still, my new recipe Pecan Nut Biscuit Bars seemed to go down well in work, so that’ll be one for a future blog posting.
I can’t say the same for my sweet chilli fish stir-fry that I was trying midweek.
I mean it tasted great but it wouldn’t stay together long enough for it to be looking good in one of my photo’s. So back to the drawing board with that one!
I’ve been asked by friends at work to look into posting some more of my recipes, specifically the low cost healthy ones.
So I’ll probably look to include the pea and mint soup recipe that I made this week.
And also my oven baked whole wheat pesto fusilli. So more on those in the coming few weeks.
Anyway, onto today’s “Fish Friday” recipe!
Kedgeree was always a favourite and something my mum used to cook for us which I loved.
This is her original easy fish kedgeree recipe. It’s healthy, low in calories and low fat too.
It’s a great recipe where you can cook each bit and then put them all into the same pan for serving.
What Is Kedgeree?
Kedgeree is a dish made from flaked fish (traditionally smoked haddock) rice, parsley and hard boiled eggs.
There are many variations of kedgeree. In my recipe for kedgeree I left out the eggs but added peas to make it quick and easy to make.
In some variations sultanas as also added.
When Was Kedgeree Invented?
Kedgeree was invened in India and started it’s life as a meal of rice and lentils.
Enjoyed by the British who ruled India as part of the British Empire it became a traditional breakfast dish served in British households in the Victorian era.
Your Questions On How to Make Kedgeree Answered
- Will kedgeree freeze? – Yes you can freeze kedgeree. I freeze the leftovers of this recipe regularly.
- Can kedgeree be reheated – Yes. Just make sure you have fully defrosted it first. I usually reheat it in the microwave.
- Can Kedgeree be eaten cold – Yes. But only if it has been made fresh and left to cool. Not defrosted.
- Is kedgeree good for you? – Yes. The wholegrain rice provides your complex carbohydrate, the protein comes from the fish and an adequate portion of peas contribute towards your 5 a day!
- What are the kedgeree calories? In this version the calories are 323 per portion if served for 4 people.
- Is kedgeree gluten free? – Yes. This version is gluten free.
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Other Indian Recipes You Might Also Like
- This is Indian scrambled eggs made the healthy way! You will be amazed that just a few tweaks and spices added to a traditional scrambled egg recipe can produce this healthy, top weekend breakfast recipe.
- Mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.
- Low fat Indian dahl is one of my favourite curries. Suitable for vegans it’s relatively quick and simple to make. When you’re in the need of something healthy and filling that’s meat free and really tasty, you cant go wrong with this low fat Indian dahl.
Coming Next Week On Neil’s Healthy Meals
Right Folks, here’s wishing you all a great weekend.
Tomorrow night Lynne and I are at the first rehearsal for the Commonwealth Games opening ceremony as spectators.
At the Monday rehearsal I’m actually starting my first shift as a volunteer and then on Wednesday I’m working at the official opening ceremony.
I’ll post an update in my Baked Sweet Potato with Feta and Orange recipe next week.
Hope you can join me then!
Kedgeree Recipe
This easy healthy kedgeree is great served on it’s own.
Or a great accompaniment to kedgeree is a simple green lettuce leaf salad!
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Kedgeree
Ingredients
- 400 g smoked fish I bought smoked River Cobbler fillets which were on offer but any such smoked filleted fish will do!
- 200 g wholegrain rice (or white but would not be as healthy and alters the nutritional content)
- 2 tbsp turmeric
- 80 g peas
- Freshly chopped parsley
Instructions
- Place the fish in a pan and cover them with cold water. Bring the pan up to the boil, turn down the heat and simmer until the fish is tender enough (but not too tender) to be flaked.
- Drain the fish and then set aside.
- Place rice in a saucepan with the turmeric and cook according to the packet instructions.
- Cook the 80g peas according to packet instructions (easiest if you microwave them).
- Drain and flake the fish in the pan.
- Add the drained cooked rice and drained cooked peas.
- Mix well in the pan and garnish with the freshly chopped parsley.
shashi @ http://runninsrilankan.com
Stumbled by your blog from Pinch of Yum – and loving this 5 ingredient fish and rice dish! I haven’t ever tried kedgeree before but I so love fish. Awesome photos!
Volunteering at the Commonwealth Games in Glasgow sounds pretty exciting!
neil@neilshealthymeals.com
Hi Shashi, thanks for your comment and I’m so glad you found my blog from Pinch of Yum! I love this recipe for kedgeree as I so love fish, too! Looking forward to my volunteering today at the last opening ceremony rehearsal for the Commonwealth Games here, before I do the real thing on Wednesday! 🙂