Recipes · British · Breakfast
Kedgeree
One serving has 635 kcal and 44 g protein, and at least a fifth of a woman's daily need of selenium (147%), cobalamin (109%), phosphorus (79%), niacin (67%), choline (65%) and manganese (64%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (361 g)
- Difficulty: Medium
- Diets: Pescatarian, High protein
- Contains: dairy, egg, fish, gluten
Ingredients
- 120 g Haddock, smoked
- 70 g Rice, white, long-grain
- 50 g Eggs, whole, raw
- 15 g Butter, unsalted
- 40 g Onions, raw
- 3 g Curry powder
- 3 g Parsley, fresh
- 50 g Milk, whole
- 0.2 g Black pepper
- 10 g Lemons, raw
Method
- Hard-boil the egg for 8-9 minutes, then cool, peel and quarter.
- Poach the smoked haddock in the milk for 6-8 minutes until it flakes easily; lift out, flake the flesh, and reserve the milk.
- Cook the rice in plenty of boiling water for 10-12 minutes until just tender, then drain well.
- Melt the butter in a large pan, soften the onion for 4-5 minutes, then stir in the curry powder and cook 1 minute.
- Add the cooked rice and flaked haddock with a splash of the reserved poaching milk, and toss gently over low heat until warmed through and well combined.
- Season with pepper, fold through most of the parsley, and top with the boiled egg quarters, remaining parsley and a lemon wedge to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 635 kcal | 30% |
| Carbohydrates | 65.4 g | |
| Water | 226 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 44.3 g | 92% |
| Tryptophan | 0.51 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.6 g | |
| Methionine | 1.3 g | |
| Cystine | 0.58 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.4 g | |
| Histidine | 1.2 g | |
| Fat | 20.7 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0.23 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 1.3 g | |
| Saturated | 10.5 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 316 mg | |
| Calcium | 199 mg | 20% |
| Copper | 0.32 mg | 36% |
| Iron | 6.5 mg | 36% |
| Magnesium | 108 mg | 35% |
| Manganese | 1.1 mg | 64% |
| Phosphorus | 553 mg | 79% |
| Potassium | 844 mg | 18% |
| Selenium | 80.9 µg | 147% |
| Sodium | 1,018 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 9.3 mg | 67% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.76 mg | 58% |
| Folate (vitamin B9) | 221 µg | 55% |
| Cobalamin (vitamin B12) | 2.6 µg | 109% |
| Choline | 277 mg | 65% |
| Vitamin A | 247 µg | 35% |
| Vitamin C | 12.3 mg | 16% |
| Vitamin D (D2 + D3) | 107 IU | 18% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 54.2 µg | 60% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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