If you want something a little different at breakfast time - or for a brunch - this healthy kedgeree recipe is a must. Even if you aren't usually a fish lover the delicate mixture of flavours will have you coming back to this recipe again and again. Whilst kedgeree is traditionally made with smoked fish, research has shown that smoked foods contain substances that may, if eaten regularly and in large quantities, cause cancer. For this reason, we have chosen fish that has not been smoked. You could also try this recipe with oily fish like salmon or tuna, with a little more curry powder to spice things up. Brown rice is great in recipes as it has a flavour all of its own - slightly nutty, with a 'creamier' texture than white rice. It's also richer in vitamins and fibre than white rice, which will help keep you feeling full for longer, as well as helping to reduce your cancer risk. Try using brown rice in all your rice based recipes for better health.
Ingredients (Serves 2)
4 oz (120g) haddock and/or cod
5 fl oz (150ml) skimmed milk
4 oz (120g) long grain rice (choose brown, if possible, for extra fibre and vitamins)
1 tablespoon olive oil
1 small onion, chopped
1 teaspoon curry powder
1 hard boiled egg - quartered
chopped parsley to garnish
1) Poach the fish in the milk in a thick-based saucepan for about 10 minutes or until it flakes easily. Drain, keeping the milk for later use.
2) Flake the fish, discarding skin and bones if this hasn't been done already.
3) Put the rice in a saucepan and add the milk used to cook the fish in, plus enough water to make twice the quantity of liquid to rice. Cook, covered, over a moderate heat until all the liquid has been absorbed and the rice is tender - usually about 15-20 minutes, depending on the type of rice.
4) In a separate pan, heat the oil and very gently fry the onion with the curry powder for 5 minutes. Add the rice and flaked fish and gently stir until thoroughly mixed. Take care not to break up the fish too much.
5) Turn into a warmed serving dish, top with the hard-boiled eggs and garnish with parsley.
Calories per serving: 400
Fat per serving: 5.5g
Courtesy of the World Cancer Research Fund
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