Hot-smoked trout kedgeree
A meal in itself, a good kedgeree is the perfect supper or brunch. A good one to have up your sleeve with lots of omega 3's too
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 10 minutes
- Drop the eggs into boiling water for 7 minutes. Drain under cold water and shell. Microwave the rice for 2 minutes.
- Meanwhile, cook the spring onion and chilli in a small knob of butter in a non-stick pan. Add the curry powder and cook for a minute then add the rice and stir well. Toss through the trout until warmed. Stir in the parsley.
- Divide between 2 dishes and top with halves of egg. Serve with lemon wedges to squeeze over. Serves 2
Low Gi
Basmati rice scores a medium on the GI ratings, but you can improve this by squeezing over the lemon wedges as the acids help lower the Gi.
Don't like trout?
Hot-smoked salmon or smoked mackerel would work equally well in this recipe. Try serving with a poached egg instead of boiled.
Per serving
457 kcalories, protein 33.3g, carbohydrate 35.7g, fat 20.7 g, saturated fat 5.8g, fibre 2.5g, salt 2.2 g
Recipe from olive magazine, November 2007.
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http://www.bbcgoodfood.com/recipes/4801/
http://www.bbcgoodfood.com/recipes/4801/
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Ingredients
- 3 eggs
- 250.0g microwaveable basmati rice , (we used Veetee basmati)
- 2 sliced spring onions
- 1 red chilli , finely chopped
- butter
- 2.0 tsp curry powder
- 150.0g pack hot-smoked trout , flaked
- small bunch parsley , roughly chopped
- lemon wedges, to serve
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 10 minutes
Ingredients
- 3 eggs
- 250.0g microwaveable basmati rice , (we used Veetee basmati)
- 2 sliced spring onions
- 1 red chilli , finely chopped
- butter
- 2.0 tsp curry powder
- 150.0g pack hot-smoked trout , flaked
- small bunch parsley , roughly chopped
- lemon wedges, to serve
Per serving
457 kcalories, protein 33.3g, carbohydrate 35.7g, fat 20.7 g, saturated fat 5.8g, fibre 2.5g, salt 2.2 g
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16 June 2008
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22 August 2010
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07 December 2010
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