Low-Cal Dinner

Kedgeree

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Average: 5 (2 votes)
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Kedgeree
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
572
calories
Calories

Healthy, because

Even smarter

Nutritional values

In terms of omega-3 fatty acids, smoked salmon is a superstar. These ensure healthy blood vessels in our body and protect against high cholesterol levels. In addition, the fatty acids push our brain, so that we have an improved ability to concentrate.

If you are missing vegetables in this rice pan with fish in the Anglo-Indian style, you can add an Indian carrot salad. Kedgeree, as the dish is also called, is perfect as a meal prep dish.

1 serving contains
(Percentage of daily recommendation)
Calorie572 cal.(27 %)
Protein40 g(41 %)
Fat24 g(21 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D6 μg(30 %)
Vitamin E4.6 mg(38 %)
Vitamin K21.6 μg(36 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.8 mg(140 %)
Vitamin B₆0.7 mg(50 %)
Folate100 μg(33 %)
Pantothenic acid1.4 mg(23 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C13 mg(14 %)
Potassium718 mg(18 %)
Calcium79 mg(8 %)
Magnesium79 mg(26 %)
Iron2.3 mg(15 %)
Iodine17 μg(9 %)
Zinc2.1 mg(26 %)
Saturated fatty acids8.8 g
Uric acid120 mg
Cholesterol333 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 eggs
400 grams Smoked salmon (or smoked haddock)
500 milliliters fish stock
1 bay leaf
1 lemon (tested and juiced)
salt
freshly ground peppers
2 Tbsps butter
1 onion
220 grams Long grain rice
1 tsp Curry
cayenne pepper
Nutmeg
Saffron (as desired)
1 tsp freshly chopped cilantro
How healthy are the main ingredients?
Long grain riceegglemonsaltonionCurry

Preparation steps

1.

Place the eggs in a saucepan of cold water and bring to a boil. Remove from the heat, cover and let stand 12 minutes. Drain, rinse under cold water and peel.

2.

In a Dutch oven, bring the fish stock, bay leaf, a little grated lemon zest, lemon juice and the fish to a simmer. Season well. Cover and cook just until the mixture comes to a boil. Drain the fish stock and reserve, set the fish aside.

3.

Meanwhile, in a saucepan melt the butter. Peel the onion, chop finely and saute until translucent. Add the rice and sauté until fragrant. Stir in the curry and season to taste with cayenne, nutmeg and saffron. In a measuring cup, combine the fish stock with water to equal 450 ml (approximately 15 ounces) and add about two-thirds of the liquid to the rice. Cook, stirring occasionally, until the rice is tender, adding more liquid as needed. Spoon the rice into a serving dish.

4.

Cut the eggs in large cubes. Put the cooked fish in the rice and mix in the eggs. Season to taste and sprinkle with cilantro.