Kedgeree
This slimming-friendly Kedgeree is a delicious smoked haddock recipe – great if you’re counting calories or following Weight Watchers.
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NutritionPer Serving
- Calories411
- Carbs66g
- Protein35g
- Fat5g
- Saturates2g
- Sugars3g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
This slimming friendly Kedgeree is a delicious smoked haddock recipe and is great if you’re counting calories or following a plan like Weight Watchers.
Kedgeree dates back to the Victorian times and was originally a typical breakfast dish. Nowadays, it’s perfect for lunch or an evening meal, but why not go the traditional route and try it for breakfast or brunch?
This Kedgeree dish is packed full of flavour and really is a meal in itself, but it’s also great served with a leafy, green side salad.
It’s fantastically quick and easy to make and is perfect if you’re a seafood lover!
What diets is this Kedgeree recipe suitable for?
This Kedgeree recipe is suitable for dairy free diets.
It can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cube
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Kedgeree?
You don’t need any special ingredients or equipment to make this Kedgeree, but you will need a large frying pan and a saucepan.
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‘Amazing savoury punch if you're missing a fry up, this does the job! Substantial and filling, probably keep me going until dinner time!’
How many calories are in this Kedgeree?
There are 411 calories per portion in this Kedgeree, which means it falls into our Weekly Indulgence category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This Kedgeree is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
In a pan poach the smoked haddock in 400ml of water with a bay leaf (you could use milk if you like, but don’t forget adjust calories etc accordingly!).
Step 2
Mist a large frying pan with low calorie cooking spray and sweat an onion until it begins to colour.
Step 3
Add the curry powder and the rice to the frying pan to slick the rice.
Step 4
Place the haddock on a plate and flake. Set aside.
Step 5
Add the residual poaching liquid to the frying pan together with a stock cube. Cook it on a high heat for 10 minutes, then turn off, cover & leave for 10 minutes.
Step 6
Stir through the peas and cover for another minute, then add the flaked haddock.
Step 7
Place the boiled eggs and chopped chives on top. Finish with a squeeze of lemon juice.
This Kedgeree dish is perfect at any time of the day, but we think it works really well for brunch alongside the following dishes:
How do you know when Kedgeree is cooked?
You should cook this Kedgeree for around 30 minutes or until the rice is tender and the liquid has been absorbed.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Kedgeree in the fridge?
Once you’ve put it out, ideally you should eat it within an hour.
As we all know you can get food poisoning from eating reheated rice, but, it’s not actually the reheating that can cause issues, it is, in fact, the way that the rice has been stored beforehand where the problem begins.
Rice can contain spores that are resistant to heat and can survive the cooking process.
If cooked rice is left standing at room temperature these spores can grow into bacteria. At this point, the bacteria can be destroyed by reheating the rice thoroughly.
You should remember to do the following if you’re going to keep leftover rice:
- Cool the rice as quickly as possible (ideally within one hour) then put it in the fridge immediately. You can split larger portions up into smaller batches to cool quicker.
- Reheat and use any leftover rice (stored in the fridge) within one day.
- When you reheat any rice, always check it is steaming hot all the way through.
- Don’t reheat cooked rice more than once.
Can I freeze Kedgeree?
Yes you can!
As when keeping rice in the fridge, make sure to do the following if you plan to freeze it:
- Cool the rice as quickly as possible (ideally within one hour) then freeze it immediately. You can split larger portions up into smaller batches to cool quicker.
- Freeze as soon as the rice is cold.
- When you reheat any rice, always check it is steaming hot all the way through.
- Don’t reheat cooked rice more than once.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Kedgeree?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
For more information about reheating rice please take a look at the NHS website.
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Kedgeree
This slimming-friendly Kedgeree is a delicious smoked haddock recipe – great if you’re counting calories or following Weight Watchers.
-
Prep Time
10 MINS
-
Cook Time
30 MINS
- KCals 411
- Carbs 66G
Instructions
- In a pan poach the smoked haddock in 400ml of water with a bay leaf (you could use milk if you like, but don't forget to adjust calories etc accordingly!)
- Mist a large frying pan with low calorie cooking spray and sweat an onion until it begins to colour
- Add the curry powder and the rice to the frying pan to slick the rice
- Place the haddock on a plate and flake. Set aside.
- Add the residual poaching liquor to the frying pan together with a stock cube. Cook it on a high heat for 10 minutes, then turn off, cover & leave for 10 minutes
- Stir through the peas and cover for another minute, then add the flaked haddock
- Place the boiled eggs & chopped chives on top. Finish with a squeeze of lemon juice.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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25 comments
See what others have to say
Sammj75Saturday 30th April 2022
How long do you poach the Haddock for? Sorry never poached anything before.
HollyTuesday 3rd May 2022
Hey Samm, poach the haddock for 8-10 minutes the fish should be opaque and easily flaked. Hope that helps!
Sammj75Tuesday 3rd May 2022
It does thank you Holly.
Jenni RyanFriday 10th April 2020
I love this recipes it’s so delicious! I preferred it with milk though only problem is it is sticks really easily. Any suggestions as how to stop this?
Sharon FitzpatrickFriday 22nd May 2020
Hi Jenni, maybe the type of frying pan you’re using is causing the recipe to stick, you could try a non stick coated frying pan. Hope this helps.
NickyWednesday 10th April 2019
Really easy and tasty! I used organic brown rice and it took ages to cook with lot of water. Delicious and nutty with fish. Put kid on pan as took ages. Will definitely do again.!
CateThursday 11th April 2019
Aah yes, brown rice can take a while to cook through – really glad you enjoyed it! 🙂
Jane STuesday 22nd January 2019
Only recently discovered Pinch of Nom. This is the first recipe I’ve tried out and it was delicious! Forgot to take a photo for Instagram ????????♀️ Thank you, such a fab website.
Sally-Ann CotthamSaturday 29th December 2018
Tried this evening. Easy to make and absolutely delicious!
Tracey SparkesMonday 22nd April 2019
Made this evening, was lovely despite putting 2 tbsp of curry powder in by mistake. Hubby likes spicy so thought it was great!
JoMonday 13th August 2018
Is this ok eaten cold?
BambiWednesday 6th June 2018
Can you make this dish using tinned tuna fish
MaggieWednesday 14th March 2018
My husband is not a fish lover….tinned tuna and cod is his limit. After watching Mary Berry make her kedgeree he decided It might not be too bad so would try it. After looking at her recipe, using double cream, I decided search for healthier. Have just followed your recipe but put a Berry twist on it by making a creamy sauce with lemon juice and fat free quark. He loved it and I now have another fish recipe that suits both of us…thank you x
Nicki HarwoodFriday 2nd March 2018
1st time I’ve made it today and looks and tastes lovely, rice needs a little longer and a little extra water
CatherineThursday 1st March 2018
This was delicious – will definitely make again. However I had to add more liquid and put it back on the heat to cook the rice fully, when I left it covered for 10 mins it didn’t fully cook. Any ideas as to why? Should there be liquid left after the 5 mins on full heat?
Either way it was a triumph! 🙂
DeniseFriday 9th February 2018
Hi, can you tell me..do I use a stock cube of each chicken,veg and fish, or I said it just one from the selection of the three.
Many thanks
Dee
Joanne AdairThursday 1st February 2018
Lovely meal. We’ve just had this for our lunch. Very tasty. Thank you PON.
NinaSunday 22nd October 2017
Could you put smoked mackerel in instead?
WendyloisSunday 25th June 2023
I usually make it with smoked mackerel but it’s much higher in calories than smoked haddock. It would be around 590 calories per portion instead of 411. (250g smoked mackerel = 753 calories, 250g smoked haddock = 208 calories, both via Nutracheck)
LisaThursday 22nd June 2017
Just made this as wasn’t sure what to do with smoked haddock, I have to say it is lovely and filling ????
KateFriday 30th June 2017
Hi Lisa
Glad you like it!
DennSunday 11th June 2017
How long would it last in the fridge please?
Do you think you could freeze this , then defrost and heat or eat at a later date?
KateFriday 16th June 2017
Hi Denn
It will keep for a couple of days in the fridge, but it should freeze ok.
JohnThursday 16th March 2017
Is the rice pre-cooked because 15 minutes doesn’t seem long to cook rice?.
KateFriday 17th March 2017
Hi John
Generally normal run of the mill white long grain rice only takes around 10-15 minutes to cook
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