01
Sep
2017

Mocked up mackerel kedgeree (Low Fibre)

Rate this item
(0 votes)

Serves 2,  1-2 grams of fibre per serve
Wild caught tinned mackerel is best in this dish but you could use salmon or tuna

Ingredients

  • Mackerel (smoked or in brine) 100grams tinned
  • 300 grams boiled basmati rice
  • 2 large boiled free range eggs cut in quarters
  • 1 teaspoon butter or ghee
  • ½ medium peeled brown onion
  • 1 clove garlic
  • ½ teaspoons curry powder
  • pinch mustard powder
  • pinch cumin powder
  • 1 tomato deseeded and chopped
  • 50mls lemon juice
  • ½ cup chopped coriander leaves (save a teaspoon for yoghurt)
  • 100 grams of Greek yoghurt

Method

  1. Heat butter or ghee in a pan on a low heat, cook onion and garlic until soft, add mustard, cumin seed and curry powder until mix is fragrant then add chopped tomatoes and lemon juice
  2. Add rice and heat through, add lemon juice, coriander and fish stir through gently
  3. Place the ingredients into a warm dish and add chopped eggs
  4. Mix teaspoon of coriander through yoghurt
  5. Divide the portions of kedgeree and top with yoghurt to serve