Dinner

Haddock Kedgeree

Name: Haddock Kedgeree
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 160 g Haddock fillet; 150 g Cooked white rice; 1 large, about 55 g Egg; 60 g Onion; 8 g Butter; 60 g Frozen peas; One teaspoon Curry powder; A large handful, chopped Fresh parsley; A squeeze Lemon juice

Poached haddock flaked through curried rice with peas, a soft-boiled egg and a lot of parsley. 45 g of protein for 533 kcal.

Calories: 533kcal
Protein: 45g
Fat: 14g
Carbs: 54g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

Some blends include mustard seed. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Haddock fillet160 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Cooked white rice150 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Egg1 large, about 55 g
Onion60 g
Butter8 g
Frozen peas60 g
Curry powderOne teaspoon
Fresh parsleyA large handful, chopped
Lemon juiceA squeeze

Method

Lower the haddock into a pan of barely simmering water and poach for six minutes. Lift it out and flake it, keeping the pieces large.
Boil the egg for seven minutes, cool it under the tap and quarter it.
Soften the chopped onion in the butter for eight minutes, stir in the curry powder for thirty seconds, then the rice and peas until hot through.
Fold the haddock and parsley in gently, season, and serve with the egg on top and lemon over.

Worth knowing

Kedgeree is usually made with smoked haddock. Plain haddock is milder and works; if you use smoked, go easy on the salt.
The butter is 8 g and it is doing the frying and the flavour. Leftover rice from the fridge makes a better kedgeree than fresh, because it fries rather than steams.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.