Fridge Friend Recipes
Smoked Haddock Curry Rice Bake with Egg recipe
This hearty baked dinner layers curried rice with smoky haddock and slices of egg for a simple, homely supper. It has the cosy flavour of a mild fish curry in an easy oven-finished dish.
45 min · Medium · British Jump to method
Ingredients
- 300g Smoked Haddock
- 180g Rice
- 2 Egg
- 2 tsp Curry Powder
- 1 Onion
- 1 tbsp Plain Cooking Oil
- 2 cloves Garlic
- 200g Tinned Tomatoes
- 100ml Water
- 1 tsp Salt
- 1/2 tsp Black Pepper
| Nutrition | Per serving |
|---|---|
| Calories | 479 kcal |
| Protein | 37 g |
| Carbohydrates | 52 g |
| Fat | 13.5 g |
| Saturated fat | 2.8 g |
| Fibre | 3.2 g |
| Sugar | 4.8 g |
| Sodium | 1580 mg |
Why this works
High-protein, moderate-carbohydrate bake with good energy density, but relatively high sodium from smoked haddock and added salt.
High-quality protein. Smoked haddock and egg provide ample complete protein, supporting muscle maintenance and satiety.
B vitamins and selenium. Haddock and egg contribute vitamin B12, niacin and selenium, which support energy metabolism and thyroid/immune function.
Sodium concern. 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
- Preheat the oven to 190°C (Fan 170°C, 374°F, Gas Mark 5).
Preheat fully so the oven is at a steady, even temperature before baking.
- Put the eggs in boiling water and cook for 8 minutes. Cool them in cold water, peel and slice.
Start the eggs in already-boiling water for consistent timing, then chill them fast to stop carryover cooking and make peeling easier.
- Rinse the rice. Cook it in boiling water for 10 minutes, then drain; it should be just tender.
Rinse until the water runs mostly clear to remove excess surface starch, and stop cooking while the grains are still just tender.
- Place the smoked haddock in a saucepan with enough water to cover. Simmer gently for 5 minutes until nearly cooked, then lift out and flake into bite-sized pieces.
Keep the simmer gentle so the fish stays moist and flakes cleanly without breaking apart.
- Heat the plain cooking oil in a pan over a medium heat. Add the onion and cook for 5-6 minutes until soft. Stir in the garlic and curry powder, and cook for 1 minute.
Cook the onion slowly to build sweetness, then briefly toast the garlic and curry powder to wake up their aroma without burning.
- Add the tinned tomatoes, 100ml water, salt and black pepper. Simmer for 5 minutes to make a simple curry sauce.
Simmer uncovered enough to thicken the sauce slightly; this concentrates flavor and prevents the bake from becoming watery.
- Stir the rice into the sauce, then fold in the smoked haddock.
Fold the fish in gently at the end to keep the pieces intact and avoid turning the mixture mushy.
- Tip the mixture into a small baking dish, arrange the sliced egg over the top, and bake at 190°C (Fan 170°C, 374°F, Gas Mark 5) for 12-15 minutes until piping hot and lightly coloured at the edges.
Spread the mixture evenly in the dish for uniform heating, and bake only until hot through so the fish stays tender.
- Serve straight from the dish.
Letting it rest briefly in the dish helps the heat settle and makes serving easier without losing the casserole’s moisture.
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