Smoked Haddock Kedgeree – 460 calories

img_0553This was a quick and healthy recipe. The quantity was slightly too much for two of us, but I think most people won’t have a problem polishing it off!

Smoked Haddock Kedgeree

Preparation Time: 5 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 460

Ingredients

Haddock, Fillets, Smoked, Raw – 250g

Onions, Brown – 100g

Butter, Salted – 12g

Cardamom, Green, Whole -3 Pods/0.5g

Turmeric, Powder – ¼ Tsp/0.75g

Cinnamon, Stick – 1 Stick/2g

Bay Leaves, Dried – 2 Leaves/1.8g

Curry Paste, Jalfrezi – 15g

Water, Mineral Or Tap – 400ml

Stock Cubes, Chicken – ½ Cube/3g

Parsley, Fresh – 2 Tbsps/7.6g

Lemon, Fresh – 1 Lemon/115g

Rice, White, Basmati, Dry Weight – 120g

Peas, Frozen – 100g


Method

Make up the stock cube with 400ml of boiling water.

Melt the butter in a large saucepan (about 20cm across), add 1 finely chopped medium onion and cook gently over a medium heat for 5 minutes, until softened but not browned.

Stir in 3 split cardamom pods, ¼ tsp turmeric, 1 small cinnamon stick and 2 bay leaves and the curry paste – then cook for 1 minute.

Tip in 120g basmati rice and stir until it is all well coated in the spicy butter.

Pour in the stock and bring to the boil, stir once to release any rice from the bottom of the pan. Cover with a close-fitting lid, reduce the heat to low and leave to cook very gently for 12 minutes.

Meanwhile, bring some water to the boil in a large shallow pan. Add the smoked haddock fillet and simmer for 4 minutes, until the fish is just cooked. Lift it out onto a plate and leave until cool enough to handle.

Flake the fish, discarding any skin and bones.

Uncover the rice and remove the bay leaves, cinnamon stick and cardamom pods if you wish to. Add the frozen peas and stir through.

Gently fork in the fish, cover again and return to the heat for 2-3 minutes, or until the peas are warmed and the fish has heated through. If there is too much liquid at this stage, you can continue to cook, stirring occasionally until it’s achieved the required consistency.

Gently stir in almost all the 2 tbsp chopped fresh parsley, and season with a little salt and black pepper to taste. Serve scattered with the remaining parsley and garnish with 1 lemon, cut into wedges.

Nutrition Data Per Serving

Calories (kcal) 459.9

Protein (g) 34.6

Sugars (g) 6.4

Fat (g) 9.2

Fruit & Veg 1.4

Carbohydrate (g) 59.6

Fibre (g) 5.3

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