Skip to main content

Kedgeree

Preparation: 5 mins

Cooking: 20 mins

Serves 4, costs under £6.00

Ingredients

  • 4 Eggs (200g)
  • Mackerel (400g) (4 small or 2 large)
  • 4 Mugs Rice (225g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Onion (150g) (medium sized onion)
  • 4 Garlic Cloves (12g)
  • 1 Tin Chopped Tomatoes (400g)
  • Juice of 2 lemons (0)
  • Fresh Coriander (40g) (2 handfuls)
  • 2 Teaspoons Curry Powder (12g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

  1. Cook rice as per manufacturer's instructions.
  2. Meanwhile, using a sharp knife, remove the skin from the mackerel and break it into large pieces.
  3. Peel the onion and garlic then dice.
  4. Heat oil in a large frying pan and fry onion and garlic for 5 minutes until they soften.
  5. Add curry powder to the pan and fry for a further 2 minutes.
  6. Meanwhile poach the eggs in a large pan of boiling water. Swirl the water with a spoon just before adding each egg to the water. Remove after 4-5 minutes.
  7. While eggs are poaching stir tomatoes into the frying pan and simmer for 5 minutes then add the lemon juice.
  8. Roughly chop the coriander.
  9. Drain the rice, add to the pan with the fish and heat through, stirring continuously. Add the coriander just before serving
  10. Serve rice and fish mixture with a warm poached egg on top.

 

Nutritional Information


Per 100g
Per 430g serving (% ref. intake)

Energy Kcals
159.00
684.00 (34.00%)
Energy Kj
668.00
2872.00 (34.00%)
Protein
6.80g
29.20g
Total Fat
9.60g
41.30g (59.00%)
Saturated Fat
1.90g
8.20g (41.00%)
Carbohydrates
12.10g
52.00g
Total Sugars
1.10g
4.70g (5.00%)
NSP Fibre
0.50g
2.20g
Sodium
191.00g
821.00g
Salt
0.50g
2.20g (36.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.