by Naomi Mead for Spring Chicken

This delicious kedgeree takes less than 15 minutes to prepare, making it ideal for a really quick dinner, but also wonderful for a weekend brunch. For ease and speed we have used a pack of pre-cooked brown rice, but you can of course just use normal rice, and cook it first.

Smoked mackerel is the star of this dish, and is bursting with omega-3 fatty acids. One of the many important functions of these essential fats is to increase the bodies’ efficiency in burning fat (yes, we need to eat fat to burn fat!). They are also vital for optimum brain function, a healthy heart, and glowing skin, hair and nails.

Eggs are packed full of choline, a B vitamin which aids brain function and memory. They are also rich in the antioxidants lutein and zeaxanthin, which both have powerful protective effects on the eyes, and have been shown to reduce the risk of cataracts and age-related blindness.

5 ingredients: smoked mackerel, eggs, frozen peas, spring onions, Tilda steamed brown rice

From the store cupboard: extra virgin olive oil, garlic, curry paste

Ingredients (serves 2)

A glug of olive oil
4 free-range eggs, hard boiled
bunch spring onions, whites sliced, green ends finely sliced
2 cloves garlic, crushed
100g frozen peas
1 tsp curry paste
1 pack Tilda steamed brown rice
150g cooked smoked mackerel, flaked into chunks

Method

1. Hard-boil your eggs. Our preferred method is to add eggs to cold water, cover, and set timer for 12 minutes. When the water has boiled, remove the lid and leave to simmer gently.
2. In a large pan gently heat the olive oil and add the whites of the spring onions and cook for 1 minute. Add the peas and garlic and cook for a further 2 minutes.
3. Add curry paste and cook for a further 2 minutes.
4. Add the rice and a tablespoon of water and heat through.
5. Add the mackerel and heat for 2-3 minutes, mixing well but try not to break up the mackerel too much.
6. Peel the eggs and slice into quarters
7. Serve the rice topped with the eggs and the finely sliced green ends of the spring onions.

A delicious mackerel recipe from Spring Chicken.