Kiddies Kedgeree
Blood Sugar: 3Servings: 10Preparation Time: 20minMeal Category: Lunch
Micronutrients:Vitamin AOmega 3Folate
Macronutrients per 100g
Energy
105kcal
Sugar
2g
Fat
6g
Fiber
1g
Sat fat
2g
Protein
7g
Carbs
6g
Sodium
135mg
Ingredients
1 Bay leaf, 2 Peppercorns, 175g / 6.17oz skin and bones removed Haddock, 175g / 6.17oz skin and bones removed Hake, 3 tbsp Butter, 2 finely chopped Onions, 1 clove crushed Garlic, 1 tsp Mild curry powder, 300g / 10.58oz blitzed in a food processor to resemble rice Cauliflower, 50g / 1.76oz cooked Fresh peas, 2 tbsp Lemon juice, 2 tbsp chopped Flat-leaf parsley, 3 boiled and quartered Eggs
Preparation
1. Place a pot of water on the stove and add 1 Bay leaf and 2 Peppercorns. Bring to boil, add 175g / 6.17oz Haddock and 175g / 6.17oz Hake, simmer for 5 minutes until just cooked. Remove fish, drain, and flake into chunks. 2. Heat 3 tbsp Butter in a frying pan, add 2 finely chopped Onions, and fry until golden. 3. Add 1 crushed Garlic clove and 1 tsp Mild curry powder, fry for 1 minute. 4. Add 300g / 10.58oz blitzed Cauliflower and 50g / 1.76oz cooked fresh Peas, fry for 10 minutes. 5. Stir in 2 tbsp Lemon juice, 2 tbsp chopped Flat-leaf parsley, flaked fish, and 3 boiled and quartered Eggs. Season and serve.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
14% of RDI
Vitamin C
17% of RDI
Omega 3
40% of RDI
Vitamin A
57% of RDI
Calcium
25% of RDI
Folate
33% of RDI
Good to know
Instead of cauliflower rice, use cooked brown rice for a different variation.
How to Prepare
1. Place a pot of water on the stove and add 1 Bay leaf and 2 Peppercorns. Bring to boil, add 175g / 6.17oz Haddock and 175g / 6.17oz Hake, simmer for 5 minutes until just cooked. Remove fish, drain, and flake into chunks. 2. Heat 3 tbsp Butter in a frying pan, add 2 finely chopped Onions, and fry until golden. 3. Add 1 crushed Garlic clove and 1 tsp Mild curry powder, fry for 1 minute. 4. Add 300g / 10.58oz blitzed Cauliflower and 50g / 1.76oz cooked fresh Peas, fry for 10 minutes. 5. Stir in 2 tbsp Lemon juice, 2 tbsp chopped Flat-leaf parsley, flaked fish, and 3 boiled and quartered Eggs. Season and serve.
Good to Know
Instead of cauliflower rice, use cooked brown rice for a different variation.
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