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Fitness Kedgeree with Smoked Cod and Brown Basmati Rice

A modern, lighter take on British kedgeree: smoked cod poached in milk, brown basmati rice, peas, eggs and mild curry. Lemon and parsley add a fresh finish.
3 views50 min590 kcal / servingsEasy
Fitnesslunchdinnerhigh proteinsmoked codkedgeree
Cooking mode

Fitness Kedgeree with Smoked Cod and Brown Basmati Rice

Nutrition

Per serving · approximate nutritional values
Energy
590 kcal
Protein
40 g
Carbohydrates
72 g
Sugars
6 g
Fat
14 g
Saturated fat
2.5 g
Fiber
6.3 g
Salt
1.8 g

Instructions

Follow the steps and taste along the way.

  1. Cook the rice

    Rinse the rice under cold water. Put it in a saucepan with 350 ml water and 0.5 g salt, and bring to a boil. Cover and simmer over low heat for 30–35 minutes, until tender and the water has been absorbed. Remove from the heat and leave covered.
    Photo for step 1
  2. Prepare the eggs and cod

    Place the eggs in boiling water and cook for 9 minutes, then cool and peel them. Heat the milk with the bay leaf in a wide pan until almost boiling. Add the cod and poach at a very gentle simmer for 7–9 minutes, until the flesh flakes easily. Remove the cod, discard the bay leaf and set aside 60 ml of the poaching milk.
    Photo for step 2
  3. Fry the onion with curry

    Finely chop the onion. Heat the rapeseed oil in a pan, add the onion and fry for 5–6 minutes, until softened and lightly golden around the edges. Add the curry powder and black pepper, and stir for another 30 seconds until fragrant.
    Photo for step 3
  4. Combine the rice and peas

    Add the cooked rice, frozen peas and reserved 60 ml poaching milk to the pan. Stir and heat for 3–4 minutes, until the peas are hot and the rice is moist but not mushy.
    Photo for step 4
  5. Finish the kedgeree

    Flake the cod into large pieces and gently fold it into the rice so it does not break down into a mush. Remove from the heat and add the lemon juice and chopped parsley. Taste; smoked cod is usually salty, so do not add any more salt. Cut the eggs into halves or quarters and arrange them on top.
    Photo for step 5

Recipe ingredients

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dry brown basmati ricewater for the ricesaltskinless smoked codsemi-skimmed milkbay leafeggsfrozen peasonionrapeseed oilmild curry powderlemon juicefresh parsleyground black pepper
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TodayRecipes · Recipes

Fitness Kedgeree with Smoked Cod and Brown Basmati Rice

A modern, lighter take on British kedgeree: smoked cod poached in milk, brown basmati rice, peas, eggs and mild curry. Lemon and parsley add a fresh finish.
2 Servings50 minEasy
Fitness Kedgeree with Smoked Cod and Brown Basmati Rice

Ingredients

Instructions

  1. Cook the rice

    Rinse the rice under cold water. Put it in a saucepan with 350 ml water and 0.5 g salt, and bring to a boil. Cover and simmer over low heat for 30–35 minutes, until tender and the water has been absorbed. Remove from the heat and leave covered.
    Cook the rice
  2. Prepare the eggs and cod

    Place the eggs in boiling water and cook for 9 minutes, then cool and peel them. Heat the milk with the bay leaf in a wide pan until almost boiling. Add the cod and poach at a very gentle simmer for 7–9 minutes, until the flesh flakes easily. Remove the cod, discard the bay leaf and set aside 60 ml of the poaching milk.
    Prepare the eggs and cod
  3. Fry the onion with curry

    Finely chop the onion. Heat the rapeseed oil in a pan, add the onion and fry for 5–6 minutes, until softened and lightly golden around the edges. Add the curry powder and black pepper, and stir for another 30 seconds until fragrant.
    Fry the onion with curry
  4. Combine the rice and peas

    Add the cooked rice, frozen peas and reserved 60 ml poaching milk to the pan. Stir and heat for 3–4 minutes, until the peas are hot and the rice is moist but not mushy.
    Combine the rice and peas
  5. Finish the kedgeree

    Flake the cod into large pieces and gently fold it into the rice so it does not break down into a mush. Remove from the heat and add the lemon juice and chopped parsley. Taste; smoked cod is usually salty, so do not add any more salt. Cut the eggs into halves or quarters and arrange them on top.
    Finish the kedgeree