Kedgeree

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This makes a tasty breakfast or lunch keeping hunger at bay. High in essential fats, protein, vitamins and minerals, I make this with brown rice. As it is nutrient dense, it provides you with all the fibre and vitamins, namely  B-vitamins, that you need. A delicious blend of spices, which provide anti-oxidant and anti-inflammatory properties, make this dish a really healthy and delicious breakfast alternative.

I’m often asked about using butter in cooking. Butter is a good source of butyric acid (a short chain fatty acid) which research has shown helps to restore the integrity of the gut lining and also reduce inflammation. Butter (and ghee) is a stable fat at high temperatures. This makes it one of the safer fats to cook with as it doesn’t become oxidised, which can result in inflammation in the body.

Serves 2

Ingredients:

300 g, smoked haddock, (natural not dyed) or white fish if you prefer

300 ml (approx.) milk of your choice

Parsley stalks, 2 bay leaves, 10 peppercorns

2 large free-range eggs

75 g brown basmati rice

1 onion, finely chopped

2 shallots, finely chopped

10 g organic butter

100 g peas, cooked

1 tsp curry powder

½ tsp turmeric

½ tsp ground cumin

1 tbsp of lemon juice

2 tbsp of chopped flat leaf parsley

Method:

  • Preheat the oven to 200ºC/400ºF/gas 6.
  • Wash the rice well and place in a pan with boiling water and cook for 20-25 minutes until cooked. Drain and refresh with cold water.  
  • Meanwhile, place the fish in a roasting tin, skin side up, cover with the milk, peppercorns, bay leaves, parsley stalks and cover with tinfoil. Cook in the oven for approximately 15 minutes until the fish is just cooked (you can tell by being able to remove the skin easily and the fish flaking easily with a fork). Once cooked put the fish onto a plate, remove the skin and flake the fish with a fork, removing any bones as you go.  Reserve the cooking liquor by draining the milk through a sieve into a jug. Set aside.
  • Bring a pan of water to the boil, add the eggs and boil for 7½ minutes. Drain and refresh in cold water. Peel and set aside.
  • Heat the butter in a pan, once melted add the onion and shallots and soften for approximately 10-15 minutes (until cooked but not brown). Then, add the curry powder, turmeric and cumin to the pan and cook for a few minutes to help release the flavours of the spices.
  • Add 150 ml of the cooking liquor from the fish (milk) to the pan, stirring well until well mixed. Add the rice, fish and peas stir well and cook for a couple of minutes to ensure all the ingredients are piping hot. When seasoning, be careful not to add too much (if any) salt as the fish is already salty. Cut the eggs into 6 and add to the kedgeree along with the parsley and stir through. Add lemon juice to taste.

* If you cook all the components beforehand and have them in the fridge overnight, your meal will only take 3-4 minutes to re-heat. And there you go - what a great way to start the day!