Kedgeree

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!

Kedgeree

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 stuff 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 to look into posting some of my recipes specifically themed to low cost whilst also healthy so I’ll probably look to include the pea and mint soup that I made this week too and also my whole wheat baked pesto rigatoni. So more on those in the coming few weeks.

Anyway, onto today’s “Fish Friday” recipe!

The classic Kedgeree recipe, low cost, low calorie and low fat version. Perfect for brunch or for mains.

Kedgeree was always a favourite and something my mum used to cook for us which I loved.

So here is her original recipe – it’s a great recipe where you can cook each bit and chuck them all into the same pan for serving.

The wholegrain rice provides your complex carbohydrate, the protein comes from the fish and an adequate portion of peas to hit one of your 5 a day!

Kedgeree
Print
Kedgeree
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Easy, classic recipe. Low cost and low calorie. A Friday night MUST so you can relax for the weekend!
Course: Dinner
Cuisine: Fish
Servings: 4
Calories: 323 kcal
Author: neil@neilshealthymeals.com
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
  1. 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.
  2. Drain the fish and then set aside.
  3. Place rice in a saucepan with the turmeric and cook according to the packet instructions.
  4. Cook the 80g peas according to packet instructions (easiest if you microwave them).
  5. Drain and flake the fish in the pan.
  6. Add the drained cooked rice and drained cooked peas.
  7. Mix well in the pan and garnish with the freshly chopped parsley.

Nutrition Facts
Kedgeree
Amount Per Serving
Calories 323 Calories from Fat 13
% Daily Value*
Total Fat 1.4g 2%
Saturated Fat 0.3g 2%
Cholesterol 77mg 26%
Sodium 766mg 32%
Total Carbohydrates 44.9g 15%
Dietary Fiber 1.8g 7%
Sugars 1.3g
Protein 30g 60%
Vitamin A 0%
Vitamin C 15%
Calcium 7%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.

The classic Kedgeree recipe, low cost, low calorie and low fat version. Perfect for brunch or for mains.

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 hope to get round to still being able to post some more of my recipes next week and perhaps a little bit about my volunteering experience!

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The classic Kedgeree recipe, low cost, low calorie and low fat version. Perfect for brunch or for mains.

Comments

  1. 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 says:

      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! 🙂

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