Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Kedgeree
- 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
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.
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.
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.
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.
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
Healthy, because
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.
Even smarter
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.