Delia's Kedgeree, my low-fat version.
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 400.3
- Total Fat: 10.0 g
- Cholesterol: 251.5 mg
- Sodium: 158.5 mg
- Total Carbs: 36.2 g
- Dietary Fiber: 3.0 g
- Protein: 39.8 g
View full nutritional breakdown of Delia's Kedgeree, my low-fat version. calories by ingredient
Introduction
The original recipe is from Delia Smith's Cookery Course book and is a family favourite. However, it uses 3oz (75g) of butter. This is a my low-fat version and made with brown rice rather than white. The original recipe is from Delia Smith's Cookery Course book and is a family favourite. However, it uses 3oz (75g) of butter. This is a my low-fat version and made with brown rice rather than white.Number of Servings: 4
Ingredients
-
500g smoked haddock fillets, skinned
1 tbsp oil
1 onion, chopped
Brown rice measured up to the 8 fl.oz. level in a measuring jug (or 1 US cup)
1 pint water
1tsp Madras curry powder
3 hard-boiled eggs, chopped
3 heaped tbsps fresh parsley, chopped
1 tbsp lemon juice (approx. 1/2 lemon)
Tips
1 tsp of hot curry powder gives this the traditional kedgeree flavour but it isn't enough to make this a 'hot' dish.
Delia's original recipe used 1.5lbs of unskinned haddock (700g). I used 500g of skinned fillet because that's what I had. If using unskinned then remove skin after cooking when you flake the fish.
Directions
First place the haddock in a saucepan & cover with 1 pint (570ml) cold water. Bring to a simmer and cook gently. Depending on the thickness of the fillets this can take 5 mins. Drain the water into a measuring jug. Transfer the haddock to a dish, cover with foil and keep warm.
Put the oil in saucepan and soften the onion for 5 mins. Stir in the curry powder and cook for half a minute, then stir in the measured rice and add 16 fl.oz (450ml) of the haddock cooking water. Stir once then, when it comes up to simmering point, cover with a tight-fitting lid and cook, very gently, for 20 mins or until the rice is tender.
Flake the fish and add it and the eggs, parsley and lemon juice to the rice.
Cover the pan with a tea towel and leave for 5 mins to warm through the added ingredients before serving.
Serving Size: serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user LICKWASH.
Put the oil in saucepan and soften the onion for 5 mins. Stir in the curry powder and cook for half a minute, then stir in the measured rice and add 16 fl.oz (450ml) of the haddock cooking water. Stir once then, when it comes up to simmering point, cover with a tight-fitting lid and cook, very gently, for 20 mins or until the rice is tender.
Flake the fish and add it and the eggs, parsley and lemon juice to the rice.
Cover the pan with a tea towel and leave for 5 mins to warm through the added ingredients before serving.
Serving Size: serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user LICKWASH.