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Yields:
4 servings
Meal Type:
Main Dishes
Rating:
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Kedgeree

Low-fat version of this classic fish dish.

Ingredients

Directions

  1. Soak the fish in cold water for 30 minutes to remove some of the salt. Poach in fresh water for 15 minutes.
  2. Drain and flake, removing all the skin and bones. Mix with the rice and peas.
  3. Melt the spread in a saucepan, add all the ingredients.
  4. Stir continuously over a low heat for 3 - 5 minutes until thoroughly heated.
  5. Serve garnished with parsley and the eggs and your choice of mixed vegetables.
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Reviews 
This is really good! Just be careful not to add too much cayenne pepper - that's powerful stuff, and can overwhelm the dish if you're a bit too liberal!
25 Jan 08 by member: Lucybell33

     
 

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Nutrition summary:

There are 360 calories in 1 serving of Kedgeree.
Calorie break-down: 30% fat, 38% carbs, 32% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 107
Calories 360
 
% Daily Values*
Total Fat 11.91g 18%
  Saturated Fat 3.699g 18%
  Polyunsaturated Fat 2.612g  
  Monounsaturated Fat 4.386g  
Cholesterol 166mg 55%
Sodium 770mg 32%
Potassium 506mg  
Total Carbohydrate 33.79g 11%
  Dietary Fiber 1.6g 6%
  Sugars 1.04g  
Protein 27.96g  
 
Vitamin A 19% Vitamin C 5%
Calcium 8% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
18%
of RDI*
(360 calories)
18% of RDI
Calorie Breakdown:
 
Carbohydrate (38%)
 
Fat (30%)
 
Protein (32%)
Carbohydrates, 33.79g (38%) Fat, 11.91g (30%) Protein, 27.96g (32%)
* Based on a RDI of 2000 calories