Courgette and Haddock Kedgeree
An alternative breakfast or brunch to get your day started with 3 portions of veg. With some healthy omega fats, this will keep you full till lunch.
Ingredients
- 200 g brown basmati rice
- 2 eggs
- 3 tbsp coconut oil
- 6 spring onions (finely sliced)
- 2 medium onion (peeled and finely chopped)
- 2 medium courgettes ((300g) chopped into 0.5cm cubes)
- 1 large carrot ((100g) grated)
- 200 g smoked oily fish fillets (skinned and cut into small bite size pieces.)
- 220 g frozen peas
- 2 tbsp mild curry powder
- 100 g baby spinach
- 40 g sultanas/raisins (optional)
Instructions
- Bring a saucepan of water to the boil and cook the rice as per the packet instructions - usually about 20/25 minutes.
- Add in the eggs with the rice so that they can be hard-boiled. Take them out and leave to cool after about 10 minutes.
- In a large wok or saucepan, heat the coconut oil on a medium heat before adding in the onions. Fry for a few mins until they turn translucent and soft.
- Add the spring onions, courgette and carrots. Stir occasionally until the mix has started to soften.
- Add in the smoked haddock and stir until the fish is almost cooked.
- Chuck in the frozen peas and curry powder and give everything a good mix together.
- After 5 minutes or so you can add in the baby spinach and allow it to all wilt, stirring occasionally.
- Add the sultanas.
- Once the rice is cooked, drain the water away and then add the rice into the wok/saucepan and give it all one last mix together.
- Serve with the bolied egg de-shelled and sliced to go on top.
Notes
Prep Tips:
You can use more than just the white part of the spring onion, keep chopping up the green leaves until the start to get tough to chop.
Health Tips:
Naturally smoked is much better for you than the fish smoked using chemicals - try and get the former.
Eco Tips:
Use any smoked oily fish like haddock - choose something that's got the MSC code on it and isn't being overfished.
NUTRITION: Amount and (% RDA)
Calories: 501kcal (25%)Carbohydrates: 68g (23%)Protein: 26g (52%)Fat: 16g (25%)Saturated Fat: 10g (63%)Trans Fat: 0gCholesterol: 120mg (40%)Sodium: 465mg (20%)Potassium: 1157mg (33%)Fiber: 9g (38%)Sugar: 15g (17%)Vitamin A: 6626IU (133%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 7mg (35%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 52mg (63%)Vitamin D: 1µg (7%)Vitamin E: 2mg (13%)Vitamin K: 181µg (172%)Calcium: 156mg (16%)Copper: 1mg (50%)Folate: 161µg (40%)Iron: 5mg (28%)Manganese: 3mg (150%)Magnesium: 175mg (44%)Phosphorus: 453mg (45%)Selenium: 31µg (44%)Zinc: 3mg (20%)
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