Light kedgeree

A comforting Anglo-Indian dish: curried rice with flaked smoked fish and hard-boiled egg. Complete and fragrant, it makes an original high-protein brunch or lunch with mild flavours.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 254 kcal · 26 g protein · 24 g carbohydrate · 5 g fat

Ingredients

• 250 g rice
• 300 g smoked haddock
• 3 eggs
• 1 onion
• 1 tbsp curry powder
• 1 bunch of parsley

Method

1. Cook the rice and hard-boil the eggs.
2. Poach the haddock in a little milk and flake it.
3. Fry the onion and curry powder, then add the rice.
4. Combine the fish, rice and chopped eggs, and scatter with parsley.

Nutritional benefits

Haddock provides lean protein and a smoky flavour, the egg provides complete protein, and the rice provides carbohydrate for energy. The curry powder adds flavour without calories. A complete, balanced dish, original for breakfast or lunch, which combines fish and egg to keep you full.

Variations and substitutions

• Use smoked or fresh salmon.
• Use brown rice for more fibre.
• Add peas for colour.
• Spicier: add chilli or garam masala.

Storing and preparing ahead

Keeps for 2 days and can be reheated gently.

💡 Good to know

Poaching the haddock in milk draws out the salt and softens its smoky flesh: it is the key step in kedgeree.

Read also

Discover more high-protein recipes · healthy & balanced recipes.

The foods in this recipe: rice · smoked haddock · eggs · onion · curry powder.

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