40min recipe: Smoked haddock kedgeree
Easy to prep and packed full of healthy ingredients, this is an ideal recovery meal…
Packed with sustaining, slow-release carbs, good quality protein, healthy unsaturated fat and heaps of vitamins and minerals, this delicious Anglo-Indian invention makes an extremely nutrient-rich meal.
It’s suitable for fuelling back-to-back training, and is also ideal as a recovery brunch after a heavy morning workout to replenish glycogen levels and electrolytes.
Ingredients (to serve 4)
■ 4 really fresh, free-range eggs
■ 500g undyed smoked haddock, bones and skin removed
■ 1 bay leaf
■ 1 tbsp olive oil
■ 1 onion, peeled and finely sliced
■ 1 clove garlic, peeled and crushed
■ 5cm knob of fresh ginger, peeled and grated
■ 1 tbsp garam masala spice mix
■ 1 tsp turmeric
■ 1 tsp mustard seeds
■ 4 cardamom pods, crushed
■ 300g basmati rice (brown)
■ 2 handfuls frozen peas, defrosted
■ Small bunch of coriander, roughly chopped
■ 1 small pot natural yoghurt or crème fraîche
■ 25g knob unsalted butter
■ 1 lemon, cut into wedges
Boil the eggs for 6-7mins and then run cold water over them. Leave to cool a little, peel the shells off and cut into halves.
Lay the haddock in a large pan, add the bay leaf and cover with cold water. Bring to the boil and then simmer for a couple of minutes. Turn off the heat, remove fish from the pan, leave until cool. Flake up into bite-size pieces. Save the water.
Add the oil and butter to a saucepan and, over a medium heat, soften the onion, ginger and garlic for a few minutes. Add the spices, cook for 1min.
Pour the reserved haddock water into a measuring jug and top up with cold water until you reach 700ml. Pour over the rice – cover the rice by 2.5 cm. Cook for 20mins or until the rice is cooked and the water has been absorbed. Leave to rest for 5mins.
Add the peas. Fold in the coriander, yoghurt or crème fraîche, the fish, a squeeze of lemon juice and a knob of butter.
Each serving breaks down as follows:
›› Energy 600kcal
›› Protein 40g
›› Carbohydrate 65g
›› Fat 18g
›› Sugars 3g
›› Saturates 7g
›› Salt 1g
›› Fibre 2g
(Image: Ewelina Karbowiak)
What’s your go-to breakfast now autumn’s here? Let us know in the comments below!