Fish

Delia's Kedgeree, my low-fat version. takes 5 minutes to prepare.

Delia's Kedgeree, my low-fat version. takes 30 minutes to cook.

Delia's Kedgeree, my low-fat version. makes 4 servings.

The ingredients for Delia's Kedgeree, my low-fat version. are:

500g smoked haddock fillets, skinned
1 tbsp oil
1 onion, chopped
Brown rice measured up to the 8 fl.oz. level in a measuring jug (or 1 US cup)
1 pint water
1tsp Madras curry powder
3 hard-boiled eggs, chopped
3 heaped tbsps fresh parsley, chopped
1 tbsp lemon juice (approx. 1/2 lemon)

Here is how you make Delia's Kedgeree, my low-fat version.:

First place the haddock in a saucepan & cover with 1 pint (570ml) cold water. Bring to a simmer and cook gently. Depending on the thickness of the fillets this can take 5 mins. Drain the water into a measuring jug. Transfer the haddock to a dish, cover with foil and keep warm.Put the oil in saucepan and soften the onion for 5 mins. Stir in the curry powder and cook for half a minute, then stir in the measured rice and add 16 fl.oz (450ml) of the haddock cooking water. Stir once then, when it comes up to simmering point, cover with a tight-fitting lid and cook, very gently, for 20 mins or until the rice is tender.Flake the fish and add it and the eggs, parsley and lemon juice to the rice.Cover the pan with a tea towel and leave for 5 mins to warm through the added ingredients before serving. Serving Size: serves 4Number of Servings: 4Recipe submitted by SparkPeople user LICKWASH.

The nutritional information for Delia's Kedgeree, my low-fat version. is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 400.3

• Total Fat: 10.0 g
• Cholesterol: 251.5 mg
• Sodium: 158.5 mg
• Total Carbs: 36.2 g
• Dietary Fiber: 3.0 g
• Protein: 39.8 g