Smoked Mackerel and Brown Rice Kedgeree

Rachel Walker shares her healthy and nutritious mackerel and brown rice kedgeree. It is the perfect thing to have if you are counting calories but still wanting a filling and highly satisfying meal.

Ingredients (for 2)

100g of brown rice, quick-cook
2 tsp oil
1 onion, sliced
2 tsp mustard seeds
2 tsp turmeric powder
2 tsp chilli powder
100ml of boiling water
50g of kale
100g of mackerel, smoked
2 eggs, boiled


Start to cook the brown rice according to the instructions on the pack. After five minutes, heat a teaspoon of oil in a frying pan, and cook the sliced onion at a low heat for 6-8 minutes. You want it to turn soft and clear, rather than browning.

Start boiling the eggs in a small saucepan, and leave for 7 minutes.

Increase the heat, and add the mustard seeds to the frying pan. When they start to pop, add the chilli powder and turmeric. Stir for a minute or so to make sure the onions are coated in all of the spices. Add 100 ml of boiling water to the pan along with the kale leaves, so they steam quickly in the spiced water.

Remove the skin from the smoked mackerel and tear up the mackerel into bite sized chunks. Put into the pan along with the cooked brown rice, and stir until any water has evaporated. Serve in shallow bowls with the halved or quartered boiled eggs.

More details and background on this recipe can be found HERE on the Great British Chefs website.


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