Monday, 6 June 2011

Kedgeree

I love kedgeree and my favourite version is with salmon.  Whilst the oily fish has undeniable health benefits it also does add ProPoints, so in my book if I am cooking this mid-week, I will use a simple white fish like haddock or Pollock.  I could also save on Propoints by not adding egg or peas, but to me it’s not kedgeree.  This version is a compromise but if you did try my ultimate version with salmon and peas it would total 16 Propoints!

So here is my WeightWatcher friendly Kedgeree, a perfect mid-week meal that comes in at just 12 ProPoints.

You’ll need for 2:
  • 2 white fish fillets approx 120g each
  • 1 small onion
  • Handful of green beans, chopped
  • Small pack of baby corn, sliced into discs
  • 1 teaspoon of vegetable oil or rapeseed oil
  • 140g dry weight brown basmati rice, cooked then cooled
  • 2 medium eggs, hard boiled
  • 2 teaspoons mild curry paste, Pataks is good
  • Squeeze of lemon juice
  • Handful of fresh coriander finely chopped
  • A cupful of water
  • Seasoning

What to do:
It’s best to cook the rice in advance so it’s cooled thoroughly before you stir fry it to prevent it going mushy.  Everything is cooked quite separately so it is just an assembly job at the end, but this also means you can prep a fair amount in advance based around your busy day.

Place the fish on a foil lined baking sheet and season.  Fold the foil up to create a loose parcel and bake for approx 7-10 minutes until just cooked through

At the same time, in a sauce pan boil your eggs for 7 minutes, drain and then cool in cold water.

Heat the oil in a non-stick pan or wok and saut√© the onion.  Add in your veg and continue to cook for a couple of minutes.

Add the curry paste and the water to help loosen the paste.  Cook on high for a minute or two.  Add some seasoning. Add the rice to your wok and stir continuously to coat and heat the rice through.

Everything ‘should’ come together at the same time.  Serve the rice mixture onto a plate.  Remove the fish from the oven.  I like to break the fish up into chunks and stir lightly through the rice but you can serve it as a fillet on top of the rice if you prefer.  Scatter some coriander, chop up and add your egg and finish with a squeeze of lemon.

Weight Watchers ProPoints: 12

1 comment: