Kedgeree recipe





5 min


20 min


Kedgeree Recipe Ingredients

  • 200g Cooked brown rice
  • 100g Cooked green lentils
  • 1 Fillet undyed smoked haddock, or cod
  • 150ml Skimmed milk
  • 1 tbsp. Curry powder, or paste
  • 1 Medium onion, sliced
  • 100g Button mushrooms
  • 75g Frozen peas
  • 2 Eggs, hard-boiled and quartered

Kedgeree recipe method

1. Bring the milk to a simmer in a small saucepan and add the smoked fish. Cook gently until the fish flakes apart easily – about 8-12 minutes. Allow to cool slightly then flake the flesh into bite-sized chunks.

2. Heat a tablespoon of coconut or olive oil in a large shallow pan until it reaches medium heat.

3. Add the sliced onion and cook for 5 minutes until just softened before adding the mushrooms.

4. Stir in the curry paste and heat, stirring constantly for about a minute.

5. Tip in the rice and lentils and stir to thoroughly coat with the spices. Add the frozen peas and cooked fish to the mix and heat through for 3-4 minutes until piping hot.

6. Arrange on serving dishes and top with the boiled eggs and coriander.

Recipe created specially for you by nutritionist & chef, Elodie Oliver, in collaboration with Rolandas PT4U

Kedgeree recipe-protein that fuels you for longer, plus B vitamins

The addition of lentils in this warming breakfast classic help to keep you feeling fuller for longer, but importantly are an excellent source of essential minerals, B vitamins and protein – and very little fat. To make this dish super-quick to put together, use packet/pouch rice and lentils (with no added nasties).

Nutritional Values

Calories 433
Fat 14.1g
Carbs 40.9g
Protein 40.6g

Featured Ingredient: Lentils

green lentils benefits

Green lentils are an absolute powerhouse of nutrition. Especially rich in lean protein, iron, folate and dietary fibre, lentils are also a good source for vitamin K, zinc, potassium and niacin.

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