Friday 24 November 2017

Omega-3 Kedgeree

Omega-3 Kedgeree
Omega-3 Kedgeree

Lilly Higgins

Smoked mackerel provides a quick and tasty alternative to poached haddock, as well as being rich in omega-3 fatty acids.

The eggs also supply valuable amino acids, vitamins and protein.

The black wild rice is high in protein, lysine and fibre. Most health shops stock the nutty Camargue red and wild rice varieties.

This kedgeree is the perfect example of a nutritious dish that tastes amazing as well. It's lovely for breakfast, but makes a great supper, too. Serves six to eight.

you will need

150g wild rice

150g Camargue red rice

150g brown basmati rice

50g butter

8 spring onions, sliced diagonally

2-3 tsps curry powder

5 tbsps flat-leaf parsley, chopped

3 tbsps chives, finely chopped

Salt and pepper

6 fillets smoked mackerel, flaked

5 eggs, hardboiled, peeled and quartered


First cook the rice in plenty of water for 30-40 minutes until al dente. Drain and keep warm.

Heat the butter in a large saucepan until melted. Add the spring onions and curry powder.

Stir on a low heat until the spices are fragrant and warmed through. Add the rice. Stir to coat in the butter. Add plenty of freshly ground black pepper and salt.

Fold through the herbs and add the flaked fish. Tip into a warm serving dish. Arrange the egg on top and scatter with parsley.

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