Breakfast

Kedgeree Oats with Smoked Mackerel and Peas

Name: Kedgeree Oats with Smoked Mackerel and Peas
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 45 g Rolled oats; 300 ml Water; 1 tsp Curry powder; 60 g, skin off and flaked Smoked mackerel; 1 large, about 55 g Egg; 50 g Frozen peas; 20 g, sliced Spring onion; A good squeeze Lemon juice

Oats cooked with curry powder and peas, flaked smoked mackerel folded through, a boiled egg and lemon. Kedgeree without the rice. 27 g of protein.

Calories: 471kcal
Protein: 27g
Fat: 24g
Carbs: 35g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Fish

Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.
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

Rolled oats45 g
Dry weight.
Water300 ml
Curry powder1 tsp
Smoked mackerel60 g, skin off and flaked
As sold. Most of the fat in any dish it is in.
Egg1 large, about 55 g
Frozen peas50 g
Spring onion20 g, sliced
Lemon juiceA good squeeze

Method

Boil the egg for seven minutes, cool it in cold water and peel.
Simmer the oats in the water with the curry powder for three minutes, then add the peas and cook for two more.
Off the heat, fold the mackerel through so it warms without breaking up completely.
Quarter the egg on top, scatter the spring onion and squeeze the lemon over everything.

Worth knowing

Smoked mackerel is 300 kcal per 100 g, and the 60 g here is where most of the fat in the bowl comes from. Poached smoked haddock is the traditional fish and would be closer to 60 kcal for the same weight.
The lemon is not optional. Oily fish and curry powder both need it.

Other breakfast recipes that share ingredients with this one, or every breakfast 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.