Kedgeree really sets you up for the day as this rice recipe supplies protein from fish, eggs and dairy, energy-giving carbohydrate from the rice, plus calcium, iron and B vitamins.
300g/10oz undyed smoked haddock fillet, skin on
2 bay leaves
handful chopped parsley
handful chopped coriander
FOR THE RICE
2 tbsp vegetable oil
1 large onion, finely chopped
1 tsp ground coriander
1 tsp ground turmeric
2 tsp curry powder
300g/10oz easy-cook long-grain rice, rinsed under running water
For the rice, heat the oil in a large, lidded pan, add the onion, then gently fry for 5 mins until softened but not coloured. Add the spices, season with salt, then continue to fry until the mix start to go brown and fragrant; about 3 mins.
Add the rice and stir in well. Add 600ml water, stir, then bring to the boil. Reduce to a simmer, then cover for 10 mins. Take off the heat and leave to stand, covered, for 10-15 mins more. The rice will be perfectly cooked if you do not lift the lid before the end of the cooking.
Meanwhile, put the haddock and bay leaves in a frying pan, cover with the milk, then poach for 10 mins until the flesh flakes. Remove from the milk, peel away the skin, then flake the flesh into thumb- size pieces. Place the eggs in a pan, cover with water, bring to the boil, then reduce to a simmer. Leave for 41⁄2-5 mins, plunge into cold water, then peel and cut the eggs into quarters. Gently mix
the fish, eggs, parsley, coriander and rice together in the pan. Serve hot, sprinkled with a few extra herbs.
506 kcals, protein 28g, carbs 71g, fat 14g, sat fat 3g, fibre 2g, sugar 3g, salt 1.71g