Kedgeree with smoked cod

Directions
Preparation:15min  ›  Cook:40min  ›  Extra time:5min  ›  Ready in:1hour 

1. Put the cod in a saucepan, cutting into pieces to fit, if necessary. Cover with boiling water and add the bay leaf and thyme. Cook the fish, covered, over a low heat for 8–10 minutes or until it flakes easily (the water should just simmer).
2. Remove the fish using a spatula and set aside. Reserve the cooking liquid.
3. Heat the oil in a large saucepan over a medium heat. Add the rice and stir to coat thoroughly, then cook, stirring frequently, for 2 minutes. Add the onion, garam masala, coriander and curry powder and continue cooking for 2–3 minutes, stirring, until the onion starts to soften.
4. Add 400 ml of the reserved cooking liquid together with the bay leaf and thyme. Reduce the heat to medium-low, cover and simmer for 12 minutes. Add the peas, cover again and continue cooking for about 10 minutes or until the rice is tender.
5. Meanwhile, preheat the grill to high. Place the tomatoes, cut side up, on the grill tray and grill for 2–3 minutes or until lightly coloured and heated through.
6. Flake the fish and gently fold it into the rice with the parsley and spring onions and transfer to a warm serving dish. Season with salt and pepper to taste, add the egg quarters, garnish with parsley sprigs and serve with the grilled tomatoes.

Some more ideas…

• For a fruity flavour, stir ⅓ cup (55 g) raisins or sultanas into the rice with the fish.
• Add 100 g sautéed sliced mushrooms with the flaked fish.
• Omit the grilled tomatoes and serve the kedgeree with a salad made from chopped cucumber and halved cherry tomatoes.

MIXED SEAFOOD KEDGEREE
• Use 150 g smoked cod and add 170 g cooked mussels or oysters. If using freshly cooked mussels (about 500 g in the shell), use the mussel cooking juices as part of the liquid to cook the rice. Canned and drained mussels or oysters can also be added.

Health points

• Peas, like other legumes such as lentils, soya beans and chickpeas, are a good source of protein. Peas are also rich in fibre, some of which is in the soluble form which can help to regulate blood sugar and cholesterol levels in our bodies.
• Eggs provide high-quality protein as well as zinc, vitamins A, D and E, plus B vitamins. Although eggs contain cholesterol, the health risks of eating eggs have often been exaggerated. Normally, dietary cholesterol has little effect on blood cholesterol levels. Rather, it is the intake of saturated fat that affects blood cholesterol.

Each serving provides

GI estimate medium.