Kedgeree

35mins

585kcals

Moderate

Ingredients

  • 1 small free-range egg
  • 1 tsp coconut oil
  • 1/4 small red onion, chopped finely
  • 1 small garlic clove, peeled and chopped
  • 1cm cube fresh ginger, peeled and grated
  • 1/4 red pepper, deseeded and chopped
  • 1/2 red chilli, deseeded and chopped
  • 1 tsp curry powder
  • 1 tsp mustard seeds
  • 1/2 tomato, deseeded and chopped
  • 1 small handful of spinach
  • Sea salt and black pepper
  • 1 smoked mackerel fillets, broken into pieces
  • fresh coriander to serve, leaves picked and chopped
  • 1 tbsp probiotic low-fat natural yoghurt
  • 60g white rice

Nutritional Info

  • Calories 585
  • Protein 35g
  • Carbs 30g
  • Sugar 9.2g
  • Fibre 3.6g
  • Fat 25g
  • Saturated Fat 10g

Method

  • Boil the eggs for 10 minutes, then hold under cold running water. Remove the shell and set aside
  • Cook the rice in salted water for about 10 minutes and drain. Leave in the fridge until needed
  • Heat the coconut oil in a large pan over a medium heat, add the onion, garlic, ginger and pepper and cook for 5 minutes or until soft, then add the chilli, curry powder and mustard seeds
  • Cook for a further few minutes, then add the chopped tomatoes and spinach, season with salt and pepper
  • Quarter the egg. Add the fish and rice to a pan and gently heat through. Add the eggs, and most of the coriander and stir gently.
  • Place in a serving dish. Mix the rest of the coriander into the yoghurt and serve with the kedgeree.
  • Serves 1