Cheap, cheerful, and very easy to cook… Kedgeree with a kick.

Serves: 4 adults
Preparation time: 15 mins
Cooking time: 15 mins

Ingredients:

  • 300g easy cook white or brown rice
  • 4 eggs
  • 200g skinless cod fillet cut into chunks (or pollock)
  • 120g skinless smoked haddock fillet cut into chunks
  • 120g skinless salmon fillet cut into chunks
  • 2 tsp curry powder
  • 150g frozen peas thawed
  • 2 tbsp fresh parsley chopped
  • 1 pinch ground black pepper

What to do:

  1. Cook the rice in boiling water for 12 minutes, until tender. At the same time, hard-boil the eggs for 10 minutes.
  2. Put the chunks of fish into a large frying pan and add a little water. Heat and simmer for 3-4 minutes until the fish is opaque. Drain.
  3. Shell the eggs and quarter them. Drain the rice and add it to the fish with the curry powder, peas and parsley. Heat, stirring gently, for 2-3 minutes. Season with black pepper and serve, topped with the eggs.

Tip 1: Look out for ready-prepared plain fish pie mix from the fresh fish counter – also sold pre-packed – to save some money.

Tip 2: Use mild curry powder, or none at all, if you’re not keen on spicy flavours.

Tip 3: Another time, use frozen mixed vegetables instead of peas.

Nutritional information:

  • Per portion (i.e. . recipe)
  • 2046kJ / 489kcal
  • 35g protein
  • 65g carbohydrate of which 2g sugars
  • 12g fat of which 2.5g saturates
  • 3.5g fibre
  • 347mg sodium equivalent to 0.8g salt

Source: Change4Life

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