Healthy Recipes
Healthy Kedgeree
What You Need (serves 4)
- 200g (8oz) smoked haddock (cooked) or canned tuna in spring water or brine (drained)
- 30-45ml (1-1½ fl oz) semi skimmed milk
- 1/3 teaspoon pepper
- 1 tablespoon of sunflower or olive oil
- 1 medium or 2 small onions (chopped)
- 1 large pepper (chopped)
- 2 eggs (hard boiled and chopped)
- 1 teaspoon of curry powder
- 120g brown or white rice (cooked)
How To Make It
- Heat the oil in a frying pan and add the onions and pepper. Cook for about 5 minutes until onions are golden.
- Add the chopped eggs and cooked fish and fry for a few more minutes.
- Add curry powder, mix through and cook for a few more minutes.
- Add the rice and mix with rest of ingredients.
- Use 2–3 tablespoons of the milk to moisten fish mixture.
- Serve with a slice of bread, chutney and a glass of juice.
Cooking tip:
If uncooked, the fish can be easily poached in the microwave.
Recipe kindly provided by the Grampian Dietitians.
