Name: Trout kedgeree
Prep time: 25 min
Cook time: 40 min
Total time: 1 h 5 min
Yield: 2
Ingredients: 2 eggs; 150 brown basmati rice; 1 tsp medium curry powder or to taste; 1 tsp smoked paprika or to taste; 1 low-salt vegetable stock cube dissolved in 600ml boiling water (Use a gluten-free stock cube if following a gluten free diet.); 2 shallots peeled and diced or 1 small onion peeled and chopped; 100g frozen peas; 50g fresh shredded kale; 260g trout fillet skinned and cubed; 60g cherry tomatoes halved; 2 tbsp 0% fat Greek-style natural yoghurt; 1 tbsp fresh parsley chopped

Meal type: Main meal, Breakfast

Serves: 2

Preparation time: 25 minutes

Cooking time: 40 minutes

1. Bring a pan of water to the boil, gently lower in the eggs and simmer for seven minutes, drain and place under cold running water for two minutes. Peel and set aside.

2. Place the rice in a pan with the curry powder and smoked paprika. Stir well, then add the stock and diced shallots. Bring to the boil, reduce the heat, cover and simmer for 20 minutes. By this time a lot of the liquid will have been absorbed.

3. Add the peas and kale, and stir well. Cook covered for a further five minutes, toss in the cubed fish and halved tomatoes, and cook for a further five minutes. If freezing, pack into a suitable container and freeze (then add the yoghurt, parsley and eggs when you have defrosted and reheated the dish).

4. Remove from the heat and gently fold in the yoghurt and parsley. Divide between two dishes and top with quartered boiled eggs to serve.

Cook's tips

You could use a 200g can of pink or red salmon, drained and flaked, instead of the trout.

Energy 2736kJ 370kcal 33%

Carbs 71.6g -

Fat 18.5g Low 26%

Saturates 5.1g Low 26%

Sugar 9.3g Low 10%

Salt 0.97g Low 16%

% = an adult's reference intake

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Ingredients

2 eggs

150 brown basmati rice

1 tsp medium curry powder, or to taste

1 tsp smoked paprika, or to taste

1 low-salt vegetable stock cube, dissolved in 600ml boiling water (Use a gluten-free stock cube if following a gluten free diet.)

2 shallots, peeled and diced, or 1 small onion, peeled and chopped

100g frozen peas

50g fresh shredded kale

260g trout fillet, skinned and cubed

60g cherry tomatoes, halved

2 tbsp 0% fat Greek-style natural yoghurt

1 tbsp fresh parsley, chopped

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Trout kedgeree

Cook's tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Healthier Caesar salad

Pork and fennel traybake

Mediterranean vegetable frittata

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