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Healthy Kedgeree

Kedgeree is a traditional British breakfast thought to have been brought to Britain by people who had lived in India in Victorian times. It is a great way of getting your weekly portion of oily fish, use up left over’s and is easy to make.

What You Need (serves 4)

  • 200g (8oz) smoked haddock (cooked) or canned tuna in spring water or brine (drained)
  • 30-45ml (1-1½ fl oz) semi skimmed milk
  • 1/3 teaspoon pepper
  • A few drops of vegetable or sunflower oil
  • 1 medium or 2 small onions (chopped)
  • 1 large pepper (chopped)
  • 2 eggs (hard boiled and chopped)
  • 1 teaspoon of curry powder
  • 120g brown or white rice (cooked)

How To Make It

  1. Heat the oil in a frying pan and add the onions and pepper. Cook for about 5 minutes until onions are golden.
  2. Add the chopped eggs and cooked fish and fry for a few more minutes.
  3. Add curry powder, mix through and cook for a few more minutes.
  4. Add the rice and mix with rest of ingredients.
  5. Use 2–3 tablespoons of the milk to moisten fish mixture.
  6. Serve with a slice of bread, chutney and a glass of juice.

Cooking tip:

If uncooked, the fish can be easily poached in the microwave.

Recipe kindly provided by the Grampian Dietitians.

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