Indian Rice and Smoked Fish Breakfast
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
424
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 21.2 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 650 mg | (16 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 159 μg | (80 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 288 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups Long grain rice
- 4 eggs
- 16 ozs un-dyed, smoked Haddock fillet
- 2 bay leaves
- ¼ cup butter
- 1 onion (finely chopped)
- fresh ginger (peeled and grated)
- 1 clove garlic cloves (crushed)
- 2 Tbsps Curry powder
- 4 scallions (finely sliced)
- 1 lemon (juiced)
- 2 Tbsps chopped parsley
- To garnish
- 2 lemons (halved)
Preparation steps
1.
Cook the rice according to the packet instructions.
2.
Meanwhile, put the eggs into a pan of boiling water and cook for 7 minutes, then hold under cold running water to cool completely and peel off the shells.
3.
Put the haddock and bay leaves in a shallow pan with enough water to cover. Bring to the boil, cover and simmer for about 5 minutes or until the fish is cooked through.
4.
Remove the fish from pan and let cool. Remove the skin from fish, flake the flesh into chunks and set aside.
5.
Melt the butter in a pan over a low heat, add the onion and cook until soft but not brown. Add the ginger and garlic, cook for 2 minutes, then add the curry powder.
6.
Cook for a further 2 minutes, then add the spring onion and lemon juice.
7.
Add the fish, rice and parsley to the pan, stirring gently, season with salt and pepper and heat through.
8.
Quarter the eggs and serve on top of the kedgeree. Garnish with the lemon halves.
