I've been really hankering for some fish recently, not sure why as I don't really like it most of the time, but occasionally I get a craving.
Seeing as today has been a fast-day, I knew it couldn't be fried and encrusted in some sort of tasty batter, so I tried to think of the next best way I like fish. Kedgeree!
My mum used to make this every now and then when I was little and I've always enjoyed it, the warm curry spice, the crumbly fish and the creamy egg all go so beautifully together. Perfect for the cooler months.
So, I did the maths and worked out a recipe that was low calorie and incorporated the essential elements of kedgeree.
Sadly, smoked haddock is hard to come by here, but I made do with regular and it came out just as nicely in the end.
Kedgeree: Serves 5
600g haddock (smoked if available) = 444 kcal
370g rice = 477 kcal
200g frozen peas = 136 kcal
3-4 onions = 46 kcal
5 poached eggs = 320 kcal (64 each)
1 tbsp butter = 102 kcal
2 tbsp curry powder
1 clove garlic
salt
pepper
fresh parsley
squeeze of lemon juice
Total = 1542 kcal
Per portion = 308.4 kcal
- Cook rice either in microwave or pan, whatever method you prefer. Set aside until needed
- heat a pan with enough water to cover the fish, with two bay leaves, pepper, salt and a halved onion (you can also do this step with milk or with half milk, half water) until simmering
- Add the fish, simmer gently for 4-5 minutes, remove from liquid and cool slightly before removing skin and flaking (luckily mine was already filleted and skinned so I just had to flake). Set aside until needed.
- Chop onions, it doesn't matter how, I did a mix of very small and very large pieces to add to the texture of the dish.
- heat butter in a pan (use oil if you like but I think butter tastes better in this) and gently fry the onions until softened, then add the spices and fry gently.
- Add the finely chopped garlic and fry until aromatic, then add the rice and mix through.
- Defrost the peas by running under warm water in a sieve, then add to the rice mix.
- Add the fish to the rice and heat through.
- Whilst heating, poach the eggs making sure they do not over cook and the yolk stays runny.
- Check the mix for seasoning and add a squeeze of lemon juice and finely chopped parsley.
- Serve in a bowl with the egg over the top.
You will no doubt find more authentic recipes for kedgeree online, but this was really tasty and who can argue with those calories?!
