Smoked Haddock Kedgeree Recipe

A delicious brunch with three servings of whole grains and one of your five-a-day in every serving. It's low in saturated fat too.

  • Rapeseed Oil Benefits

    Prep Time

    10 mins

  • Rapeseed Oil Benefits

    Cook Time

    25 mins

  • Rapeseed Oil Benefits

    Serves

    4

  • Rapeseed Oil Benefits

    Cost Per Serving

    £1.74

Nutrition Per Serving

  • Calories405 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat12g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates4g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs51g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars5.5g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre5g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein27g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt1.75g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Rapeseed Oil Benefits

Ingredients

  • 200g whole grain rice
  • 1tbsp rapeseed oil
  • 1 onion, chopped
  • 1tbsp curry powder
  • 350g smoked haddock, diced
  • 200g frozen peas, defrosted
  • 100g half-fat crème fraiche
  • 2tbsp chopped parsley
  • 2 medium soft boiled eggs, quartered

Method

  1. Cook the rice in boiling water for 20-25 minutes, then drain.
  2. Meanwhile, heat the oil in a large frying pan and fry the onion for 3-4 minutes.
  3. Then add the curry powder, haddock and peas and cook for another 2-3 minutes.
  4. Finally, stir in the rice, crème fraiche and parsley and heat through for 1-2 minutes.
  5. Serve garnished with the eggs.

Cooking Tips

  • Ideal for using up leftover cooked rice.

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