Classic kedgeree recipe

This spicy mix of white fish, rice and egg originates from a fusion of Indian and English cuisines. It’s a brilliant choice if you’re trying to eat more healthily, as it has lean protein from the fish and eggs, combined with some carbs from the rice and vitamins and antioxidants in the tomatoes. To make it even better for you, swap white rice for brown.

Ingredients (serves 2)

Salt

1 egg

Pepper

125g cherry tomatoes

Olive oil

1 onion

2 Smoked pangasius fillets (or haddock)

1tbsp curry powder

1 bay leaf

10g fresh parsley

150g basmati rice

Method

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7. Chop the cherry tomatoes in half and coat with one tablespoon of olive oil on a baking tray and season to taste with salt and pepper. Arrange cut side up and put them in the oven for 20 minutes, or until softened.

Meanwhile, place the rice in a pot with 360ml of water, add the bay leaf and bring to a boil on a high heat. Once boiling, reduce the heat to low and simmer with a lid on for 12 minutes or until the rice is almost cooked. Then add the fish fillets on top of the rice, cook for a further three minutes with a lid, or until the fish is cooked through.

Meanwhile, boil a kettle. Place the egg in a small pan with plenty of boiled water and a large pinch of salt. Cook on a high heat for 10 minutes, then drain and place under cold running water. (Running eggs under cold water makes them easier to peel).

Peel and chop the onion finely.

Add one tablespoon of olive oil to a large pan (preferably non-stick). Once the oil is hot, add the onion and a small pinch of salt. Cook for five minutes on a medium-low heat or until softened, then add the curry powder and mix to coat the onion well.

Add the cooked rice and fish to the onion, mix gently being careful not to break the fish up too much. Season to your taste with salt and pepper and remove from the heat and set aside, this is your kedgeree.

Chop the parsley coarsely, including the stalks and peel the egg, then cut into quarters.

Stir the parsley through the kedgeree. Serve with the roast tomatoes and egg quarters on top. Enjoy!