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Wellbeing with Nutrition
Nurturing the Mind and Body

Kedgeree is a traditional British breakfast rice dish originating from colonial India. Pre-cooked rice is combined with gentle spices, vegetables & fish and then garnished with herbs & chopped boiled eggs.

Fish Kedgeree

Traditional recipes use smoked fish. However I am avoiding using smoked fish as it is high in salt & often contains harmful compounds like polycyclic aromatic hydrocarbons, nitrites & nitrates which have been linked to certain cancers: stomach/colon

Ingredients

1 cup pre-cooked short grain brown rice,
½ cup any pre-cooked vegetables of your choice (peas, asparagus, courgette etc)
½ cup pre-cooked flaked fish (Oily fish: mackerel, sardine, pilchard, herring or white fish: cod, haddock, coley, whiting, tilapia etc)
1 onion, 2-3 garlic clove & a thumb-size piece of fresh ginger
1 tsp fennel seed
½ tsp turmeric powder
½ tsp coriander/cumin powder
Juice of ½ a lemon
Seasonings: Unprocessed salt (Himalayan or Celtic) & pepper to taste
1 tbsp organic clarified butter
1 boiled egg (optional)
Chopped herbs of choice (parsley, coriander, basil, chives etc)

Method

  1. Finely chop onion & grate garlic/ginger.
  2. Melt clarified butter and add onion, garlic & ginger.
  3. Gently cook onion mixture until soft. Add a little water if mixture is sticking to the pan
  4. Add fennel seeds, coriander/cumin powder & turmeric to the onion mixture
  5. Add 3-4 tbsp of water to the onion mixture and seasonings to taste
  6. Stir in rice, vegetables & fish & gently heat through until all water has been absorbed
  7. Turn off heat & stir in lemon juice,  chopped herbs & chopped boiled egg if using
 
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