Curried Smoked Haddock Kedgeree recipe
A comforting dinner of flaky smoked haddock, fragrant curried rice and soft-boiled eggs. This classic British-Indian dish is gently spiced and satisfying without being heavy.
35 min · Easy · British-Indian Jump to method
Ingredients
- 300g Smoked Haddock
- 180g Rice
- 2 Egg
- 2 tsp Curry Powder
- 20g Butter
- 1 Onion
- 1 tbsp Plain Cooking Oil
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1 tbsp Fresh Coriander
- 1/2 Lemon
| Nutrition | Per serving |
|---|---|
| Calories | 579 kcal |
| Protein | 41 g |
| Carbohydrates | 52 g |
| Fat | 22 g |
| Saturated fat | 7 g |
| Fibre | 2.5 g |
| Sugar | 2.5 g |
| Sodium | 1750 mg |
Why this works
A protein-rich kedgeree with moderate energy, but it is relatively high in sodium and saturated fat due to the smoked fish, added salt, butter and oil.
High-quality protein. Smoked haddock and eggs provide a substantial amount of complete protein, supporting muscle maintenance and satiety.
B vitamins and selenium. Haddock and eggs contribute vitamin B12, niacin and selenium, which support energy metabolism and thyroid function.
Sodium caution. Smoked haddock plus the added teaspoon of salt make this dish quite high in sodium, so it may not suit a low-salt diet.
Method
- Put the eggs in a pan of boiling water and cook for 7 minutes. Drain, cool under cold water, peel and set aside.
Start the eggs in already boiling water for a consistent 7-minute set, then cool them promptly to stop the cooking and make peeling easier.
- Rinse the rice well. Cook it in boiling water for 10-12 minutes until tender, then drain.
Rinse until the water runs mostly clear to remove excess starch, which helps the rice stay separate and fluffy after cooking.
- Meanwhile, place the smoked haddock in a frying pan with enough water to just cover. Bring gently to a simmer and poach for 5-6 minutes until the fish flakes easily. Lift it out, remove any skin, and break it into large pieces.
Keep the poaching liquid at a gentle simmer rather than a boil so the haddock stays tender and flakes cleanly.
- Heat the butter and a little plain cooking oil in a large pan over a medium heat. Add the onion and cook for 6-8 minutes until softened.
Cook the onion slowly in the fat until translucent and sweet; don’t rush it or it may brown instead of soften.
- Stir in the curry powder and cook for 1 minute to bring out the flavour.
Briefly frying the curry powder in the hot fat blooms its aroma and deepens the flavor, but keep it moving so it doesn’t scorch.
- Add the cooked rice to the pan and toss well to coat in the spiced onion mixture. Season with salt and black pepper.
Toss the rice thoroughly so every grain picks up the spiced onion mixture, which builds even flavor throughout.
- Fold in the smoked haddock gently so it stays in chunky flakes. Warm everything through for 2 minutes.
Fold the fish in with a light hand to preserve the large flakes, and only warm it through to avoid drying it out.
- Halve the eggs and arrange them over the kedgeree. Finish with coriander and a squeeze of lemon, if using, then serve.
Use the eggs as a fresh garnish and add the lemon at the end for brightness, which lifts the rich fish and rice.
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