Poached salmon kedgeree
A spiced dish combining good-quality protein from eggs and salmon with low-gi carbohydrate from basmati rice. This meal also provides some iron and essential omega-3 fatty acids plus good amounts of niacin and potassium.
Ingredients
2 eggs
750 ml (26 fl oz/3 cups) fish or chicken stock
125 ml (4 fl oz/½ cup) white wine
1/2 lemon, sliced
2 × 200 g (7 oz) salmon fillets
1 tsp low-fat butter spread
1 large red onion, chopped
2 tbs mild curry powder
2 tsp ground turmeric
325 g (11½ oz/1½ cups) basmati rice
60 g (2¼ oz/½ cup) sultanas
1 large handful flat-leaf (Italian) parsley, finely chopped
1 lemon, cut into 4 wedges, to serve (optional)
ready-made fruit chutney, to serve
Method
Step 1
Place the eggs in a saucepan, cover with water and bring to the boil. Boil for 5 minutes, drain and cool quickly in cold water. Peel and chop roughly.
Step 2
Heat a heavy-based frying pan that is 8 cm (3 in) deep and 24 cm (9½ in) in diameter across the base. Add the stock, wine and lemon slices and heat, then add the fish. Lower the heat and simmer for 8 minutes, or until just cooked through. Place the fish on a plate, remove the skin and roughly flake with a fork. Strain the stock into a jug to measure 750 ml (26 fl oz/3 cups). Set aside. Wipe out the pan.
Step 3
Heat the butter in the frying pan, add the onion and cook for 2 minutes, or until softened. Add the curry powder, the turmeric and rice. Stir to combine and cook for 1 minute.
Step 4
Stir in the reserved stock. Bring to the boil, lower the heat, cover and simmer for 20 minutes, or until the rice is cooked and the liquid has been absorbed.
Step 5
Gently stir the chopped egg, fish, sultanas and half of the parsley through the rice. Top with the remaining parsley and lemon wedges on the side, if using. Serve with the fruit chutney and a salad.
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