Tag Archives: Coriander seeds

Recipes, Tea

Smoked Mackerel Kedgeree

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Brunch or dinner, this recipe provides MULTIPLE essential nutrients like omega-3 and omega-6 fatty acids from the mackerel, protein from the eggs (and mackerel), and loads of vitamins from the vegetables.

Serves 2.

INGREDIENTS:

  • 1 tsp olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp coriander seeds
  • 4 curry leaves
  • 1 onion, diced
  • 1 leek, sliced
  • 1 carrot, chopped
  • 1 clove garlic, diced
  • 100g rice
  • 1/2 tsp turmeric
  • 1/2 tsp mild curry powder
  • 2 eggs
  • 2 cooked smoked mackerel fillets
  • 1/2 lime

METHOD:

  1. Heat the olive oil in a pan on a high heat; add the mustard seeds, coriander seeds and curry leaves and stir until the seeds crackle, for roughly 1 minute.
  2. Add the onion, leek and carrot and reduce the heat to low. Cook for roughly 10 minutes or until the vegetables have softened.
  3. Add the garlic and cook for a further 2 minutes.
  4. Add the rice, turmeric and curry powder and combine; frying for 1 minute.
  5. Add the appropriate amount of boiling water for 100g of rice, reduce to a simmer,  and cover to cook for 15 minutes – keep watching, I read that 250ml water would be sufficient but found that much more was needed.
  6. Whilst the rice is cooking, boil the eggs for 5 minutes, then remove the shell and keep to the side.
  7. Uncover the rice, flake in the mackerel and season. Cook uncovered for a further 5 minutes – more water may need to be added to stop the rice sticking.
  8. Season and serve with the egg and 1/4 lime wedge.
  9. Enjoy!

NUTRITION:

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Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING).

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Rice – high in carbohydrate to give you loads of energy to get you through your day!

Carrots – high in vitamin A (specifically beta-carotene) for vision and immune function.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.